September 22, 2016
0
Compass CrossFit – GPP WOD
Mobility
Mobility Warm-up (No Measure)
Bring your yoga mat if you have one.
Back Squat (5RM, 5 @ 95% 5RM, 5@ 90% 5RM)
3 warm up sets of 2-3 reps, take an educated guess for what you think you can hit for 5 and go for it.
Metcon (Time)
21-15-9 reps of:
Wall-ball shots, 20/14-lb.
Chest to bar pull-ups
GHD sit-ups
*Scaling will be available.
