April 22, 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)
Partner wod!
10, 9, 8,…….1 reps of:
Calorie row
Power snatch, 95/65-lb.
Box jump, 24/20-in.
One partner works while the other holds a deadlift, 225/155-lb. Swapping positions anytime.
