February 14, 2015
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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)
3 rounds for time of:
Run 800 meters
50 Kettlebell Swings (53/35 lbs.)
50 sit-ups
