October 09, 2013
0
Compass – CrossFit
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
Metcon (Time)
For time:
1 mile run
5 tire flips
300 yard farmers carry (72/53 lbs)
50 shoulder overs (20/14 lbs)
25 Push-ups
