April 01, 2017
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Compass CrossFit – GPP WOD
We’re going to do a Hero WOD partner style today!
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
The Dallas 5 (Time)
5 rounds for time of:
62 Double-unders
7 Deadlifts, 275-lbs.
7 Powercleans, 185-lbs.
16 Burpee box jumps, 30-in.
5 Ring muscle-ups
