January 22, 2014
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Compass – CrossFit
PRE: 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
SKILL: Metcon (AMRAP – Reps)
Wall Climbs
WOD: Metcon (AMRAP – Rounds)
18 min, AMRAP:
10x OH Walking Lunges (45/35 lbs)
10x Plate Squats (45/35 lbs)
1x 100 meter Plate Run (45/35 lbs)
Burpee penalties enforced.
FIN: 100 Double-unders for time (Time)
