April 29, 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)
With a partner for time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups
*One partner works at a time
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
#AGOQinspired
