Saturday

Compass CrossFit – GPP WOD

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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