June 10, 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 T-push-ups.
Front Squat (Find 1RM in 12 minutes)
Metcon (AMRAP – Rounds and Reps)
7 min Amrap
3-6-9-12-15….
Swings, 53/35-lbs.
Wall-ball shots, 20/14-lbs.
