September 30, 2016
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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
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (Time)
With a partner for time:
100 KB swings, 53/35-lb.
1 Muscle-up Each
90 Sit-ups
1 Muscle-up Each
80 Push-ups
1 Muscle-up Each
70 Wall-ball shots, 20/14-lb.
1 Muscle-up Each
60 Calorie row
1 Muscle-up Each
50 Box jumps, 24/20-in.
1 Muscle-up Each
40 Pull-ups
1 Muscle-up Each
30 Triple-unders
1 Muscle-up Each
20 Alt. pistols
1 Muscle-up Each
10 Tire Flips
1 Muscle-up Each
DO NOT be intimidated, Scaling will be available! Let’s have FUN!
