June 24, 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 hollow rocks & Dips w/t push-ups. Barbell for OH Squat.
Metcon (Time)
3 rounds:
800m Run / 1000m Row
30 Kettlebell Swings, 53/35-lb.
20 Toes to Bar
