June 22, 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 strict press using the same barbell for OH Squats.
Metcon (3 Rounds for reps)
3 rounds of Tabata:
1.) Thrusters, 95/65-lbs
2.) Calorie Row
3.) Pull-ups
Rest 2 minutes between rounds.
