August 27, 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 (Time)
Teams of 2-3 for time:
100 Box Jumps, 24/20-in.
75 Burpees
50 Calories, Concept 2 Rower
25 Knees to Elbows
*Only team member may work at a time.
