June 26, 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 (AMRAP – Rounds and Reps)
As many rounds as possible in 10 minutes of:
20 Shoulder press, 95/65-lb.
1 legless rope climbs, 15-ft. rope
*”Down & up” scale is 4:1
