April 28, 2018
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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)
For time
Buy in – Row 2000 Meters – however you want to break it up
Then,
2 Rounds each of:
20 Russian KB Swings 72/53-lb.
15 Burpees
10 Pull Ups
15 Lunge Steps
20 Sit Ups
Cash out – 400 Meter Run together.
*Only one partner works at a time.
*Switching after complete rounds.
