Friday

Compass CrossFit – GPP WOD

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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

Metcon (Time)

3 rounds for time of:

4 rope climbs, 15-ft.

12 toes-to-bars

24 walking lunge steps