Compass CrossFit – GPP WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
In teams of 2-3 for time:
2000 meter row / plate pich, 25-lbs.
30 Dips / Pull-up hang
40 Toes to bar / Dip hold
50 Wall-balls, 20/14-lb. / Handstandhold
40 Sit-ups / Med ball goblet squat, 20/14-lb.
30 Burpee box jumps, 20″ / Pull-up hang
200 Double Unders / plate pich, 25-lbs.
*Only one Partner works on the scored work. The other 1-2 perform the work listed after the “/”.
*The handstand hold may be substituted with a ultra strict plank if absolutely necessary.