February 19, 2014
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Compass – CrossFit
PRE: 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
SKILL: Muscle-ups (10 min Skill practice or Max Rep)
WOD: Metcon (AMRAP – Rounds and Reps)
15 min, AMRAP of:
5x Double-Unders
5x Toes 2 Bar
5x Wall-Balls
FIN: Metcon (No Measure)
40x High Hip Squat Clean (4×10 @ 45#)
Rest 30 seconds between sets.
Must use Hook Grip.
