April 15, 2017
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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
Metcon (Time)
4 rounds for time w/ a partner of:
40 Wall-ball-shots, 20/14-lb.
400m run w/ 45-lb. sandbag
40 Toes-2-bar
*The work can be delegated between partners as needed but both partners will run together; only one must carry the sandbag though.
