April 16, 2016
0
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)
With a partner for time:
100 Push-ups
1 mile sandbag run, 45-lb.
100 Pull-ups
100 Sit-ups
*Work can be divided in any way but only one partner works at a time except the run; partners must run together but only one must have the sandbag.
