May 09, 2015
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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 (5 Rounds for reps)
5 rounds, each on a 3-minute clock, of:
20 Good mornings, 75/55 lbs.
20 Hollow rock(s)
Max reps body-weight front squat
Rest 3 minutes between each round.
Score is the number of front squats completed each round.
