July 02, 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 2-3 for time:
1 mile sandbag run, 45-lb.
10 tire flips
9 Front Squats, 225/155-lb.
8 tire flips
7 Deadlifts, 315/225-lb.
6 tire flips
5×5 Burpees over bar
4 tire flips
30 Kettlebell swings, 72/53-lb.
2 tire flips
100 walking front rack lunges, 45-lb. sandbag
1tire flip
10 Cornhole Shots, 30 ft
Only one barbell allowed per team unless its a coed team.
The run must be completed as a team but only one person must carry the bag.
*no rack.
