June 25, 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 (AMRAP – Rounds and Reps)
With a partner, for 20 min:
12 Calorie row
9 hang power snatch, 95/65-lb.
7 overhead squat, 95/65-lb.
*One partner works while the other holds plank position. They can only trade when a full round has completed.
