June 17, 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:
50 HSPUs
300 Double-unders
40 Single Arm DB snatch, 50/35-lb.
200 Double-unders
30 Deadlifts, 315/225-lb.
100 Double-unders
20x 100m sandbag sprints, 45-lb.
