April 30, 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)
Complete with a partner for time:
1k row, 100 T2B
Rest 2 minutes
1k row, 100 box jumps
Rest 2 minutes
1k row, 100 partner push-ups
*partners can devide the work however they see fit but only one works at a time.
