June 10, 2015
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
*Substitute Back-extensions w/t T-push-ups.
Front Squat (Find 1RM in 12 minutes)
Metcon (AMRAP – Rounds and Reps)
7 min Amrap
Wall-ball shots, 20/14-lbs.