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
Buy in – Row 2000 Meters – however you want to break it up
2 Rounds each of:
20 Russian KB Swings 72/53-lb.
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.