March 04, 2017
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Compass CrossFit – GPP WOD
Partner 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
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 30 minutes of this chipper:
28 Pistols, alt.
21 Box jumps, 30/24-in
14 Deficite HSPUs, 6/3-in.
7 Tire flip & throughs
Divide the work between partners as needed.
