June 15, 2015
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Compass CrossFit – GPP WOD
wod cred: @CrossFitPC
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 HSPUs
Metcon (Time)
20 Sumo Deadlift High Pull, 95/65-lb.
40 Thrusters, 115/75-lb.
60 Deadlift, 135/95-lb.
30 Alternating Front Rack Lunges, 135/95-lb.
