October 17, 2013
0
Compass – CrossFit
Dynamic Warm-up (No Measure)
Walking Knee hug
Walking Quad Stretch
Inchworm
Spider Walk
Toy Soldier March
Walking Toe Touch
High Knees
Backwards Run
Karaoke Knee Drive
Metcon (Time)
4 Rounds for time:
400 meter Run
12 Deficit handstand push-ups
~ 1 minute rest~
Metcon (Time)
100 Pull-ups for time
