June 24, 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 for time:
25-20-15-10-5 reps of:
Double-unders (each)
Wall-ball-shots, 20/14-lb.
Partner Push-ups
Burpee Box jumps, 24/20-in.
Tire flips