April 23, 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 as a 2-person team:
50 KB Swings, 72/53-lb.
50 Ring Dips
100 Wall Ball Shots, 20/14-lb.
50 Handstand Push-ups
50 Squat Snatch, 135/85-lb.
*Pairs may accomplish the work in whatever manner, order, and rep scheme they believe will be the fastest. The only rule is just one person may work at a time.
