October 24, 2013
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Compass – CrossFit
Matt Chan Dynamic Warm-up (No Measure)
25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll
Lurong WOD 7- Uphill Finisher (Time)
20 Min Time Cap:
Ascending Ladder (3, 5, 7, 9, 11) of:
Burpees
Front Squat (95/65)
Push Press (95/65)
100 meter Farmers Carry (53/35)
~Then~
The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)
