June 30, 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!
25-20-15-10-5 reps of:
Ring Muscle-ups
Back Squat, 225/155-lb.
Calorie Row
Sandbag Shoulder-Overs, 45-lb.
*One partner works at a time
*Substitute MUs w/t C2B if nessasary
