October 01, 2013
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Compass – CrossFit
The CrossFit Warm-up (No Measure)
^10 minute time cap^
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Bent Over Row (5x every 30 sec for 8 min)
Metcon (Time)
For Time:
Double Unders
50-40-30-20-10
Sumo Deadlift Highpull (115/75)
10-8-6-4-2