October 29, 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)
With a partner-
10 rounds (each) for time of:
50 Double-unders
10 power clean,135/95-lbs.
-inspired by @CFProjectMayhem
*Use the: I go you go method for this one.
