May 12, 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)
With a partner for time:
1500 meter row
50 Push press
50 Pull-ups
50 Box jumps
1000 meter row
40 Push press
40 Pull-ups
40 Box jumps
500 meter row
30 Push press
30 Pull-ups
30 Box jumps
Men use: 2x 50# Dumbbells, 24″ box
Women use: 2x 35# Dumbbells, 20″ box
*One partner works at a time.
*No dropping, slamming or throwing the weights.
