May 14, 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 with a partner:
100 Calorie row
75 Box jump overs
50 Pull-ups
25 Bench press, 135/95-lb.
*Partners can devide the work as they see fit.
