February 26, 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: Sumo Deadlift High Pull (5-10 minutes of skill shop)
WOD: Metcon (AMRAP – Rounds and Reps)
15 min, As Many Rounds As Possible of:
5 OH Squats
5 SDHP
5 Sit-ups
5 Burpee Pull-ups
FIN: Metcon (No Measure)
Surprise Cash Out
