January 21, 2017
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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 w/ a partner of:
40 Calories, Rowing
30 Med-ball pass sit-ups, 20/14-lb.
20 Partner push-ups
10 Squat Clean Thrusters, 135/95-lb.
~Cash Out~
100 ft. handstand walk
*Your partner must hang from the the pull-up bar while you row.
*Alternate Thruster reps with your partner.
*Split the HS walk 50/50 with your partner (one works at a time).
