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
Substitute 25 ft Handstand Walk for Back-extensions.
Hang Power Clean (3 reps EMOM,10 min.)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 20/14-lb.