July 30, 2016
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Compass CrossFit – GPP WOD
What to Expect: Team 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)
20 minutes, Teams of 2-3:
500 meter row
40 Ring dips
30 Deadlifts, 185/135-lb.
No rep requirement per person.
