March 14, 2015
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Compass CrossFit – GPP WOD
Sorry for the late post.
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.