Saturday

Compass CrossFit – GPP WOD

Sorry for the late post.

View Public Whiteboard

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

Bench Press (5-5-5-5-5 reps)

~then~

Metcon (Time)

100 C&J for time,

EMOM do 5 burpees

Rx* is 95/65 lbs.