June 19, 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
Using a barbell for OH squats, Substitute Back-extensions with good mornings w/t the same barbell.
Front Squat (5 sets of 2 @ 80% 1RM EMOM)
Metcon (Time)
15-12-9-6-3:
Power Cleans, 115/75-lbs.
Box Jumps, 24/20-in.
