June 01, 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 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:
10 burpees
20 wall-ball shots, 20/14-lb.
