October 15, 2013
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Compass – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Power Clean (<10 Minute Skill Practice)
Metcon (AMRAP – Reps)
2 Minute:
Max Rep Knees To Elbows
Lurong WOD 6- An Intro to the Five Round Couplet (Time)
100 Double-Under Buy In,
~then~
5 Rounds of:
Power Cleans (145/100 lbs)
Ring Dips