June 12, 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
*Substitute Back-extensions w/t hollow rocks.
Metcon (3 Rounds for reps)
One min. per station for total reps:
Alternating single arm snatch, 45/30-lb.
Box Jumps, 20″
Calorie Row
Rest 1 minute between rounds.
