June 11, 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)
Teams of 2
200m run
100 KB swings, 53/35-lb.
200m run
80 burpees
200m run
60 box jumps, 24/20-in.
200m run
40 push-ups
200m run
20 wallballs, 20/14-lb.
200m run
*partners must complete runs together but everything else can be delegated out so long as only one works at a time.
