June 03, 2015
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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
Substitute Back-extensions w/t toes to bar.
Metcon (Time)
For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 Russian KB Swings, 53/35-lb.
100-meter walking lunge
10 muscle-ups, Ring or Bar
