September 03, 2015
0
Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
1): Back Squat (Work up to a 10 RM)
*Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
*Rest 3 minutes between sets.
2): Shoulder Press (Work up to a 10 RM)
*Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
*Rest 3 minutes between sets.
3): Weighted Pull-ups (3 sets x 10 reps (AHAP))
