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
4 rounds for time w/ a partner of:
40 Wall-ball-shots, 20/14-lb.
400m run w/ 45-lb. sandbag
*The work can be delegated between partners as needed but both partners will run together; only one must carry the sandbag though.