March 19, 2016
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Compass CrossFit – GPP WOD
What to Expect: Partner Fun!
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 (3 Rounds for time)
3 Rounds each, for time of:
30 Double-unders
4 Shoulder Press, 95/65-lb.
3 Rounds each, for time of:
30 Double-unders
8 Push Press, 95/65-lb.
3 Rounds each, for time of:
30 Double-unders
12 Push Jerks, 95/65-lb.
*3 minute rest between workouts.
