June 05, 2015
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Compass CrossFit – GPP WOD
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
Bench Press (2-2-2-2-2-2-2 reps)
climb the 2RM ladder w/t 7 sets.
Shoulder Press (2-2-2-2-2-2-2 reps)
climb the 2RM ladder w/t 7 sets.
