May 22, 2018
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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)
For time:
50 alt. dumbbell snatches
50 sit-ups
50 calorie row or 500 single-unders
50 dumbbell box step-ups
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
17 minute time cap.
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