April 02, 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 (Time)
For time w/t a partner:
100 Wall Balls, 20/14-lb.
50 Pull-ups, strict
50 Ring Dips, strict
50 Back Squats, 225/155-lb.
50 Ring Dips, kipping
50 Pull-ups, kipping
100 Wall Balls, 20/14-lb.
*partners can divide the work as they see fit.
