January 28, 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)
With a partner for time:
100 Thrusters, 95/65-lb.
80 KB swings, 53/35-lb.
60 Burbee box jumps, 24/20-in.
40 Calorie row
20 Bar Muscle-ups
*Scaling available
*One person works at a time.
