December 17, 2014
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Compass – CrossFit
Dec. Warm-Up (No Measure)
20 Calorie Row
~Then~
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
15 Squats
30 Double-unders or 90 singles
10 min. cap
Metcon (Time)
2 rounds for time:
30 Pull-ups
30 ft OH DB Walking Lunge Right Arm
15 HSPUs
30 ft OH DB Walking Lunge Left Arm
WOD Note: 45/30 lb Dumbells, for Rx HSPUs hands will be on 25 lb. plates, head must touch on an abmat to count. 15 min. time cap.
