July 21, 2017
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Compass CrossFit – GPP WOD
Note: There will be no 6PM or 7PM classes tonight due to the competition schedules of some of your coaches.
July Warm-up (No Measure)
50 ft Walking Lunge Turnover
50 ft Walking March
4 Shuttle sprints
~Then~
20 PVC pass-throughs
~Then~
2 rounds of:
5 Pull-ups
10 Push-ups
15 OH Squats, PVC
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 10 minutes of:
30 Double-unders
20 Sit-ups
10 Shoulder Press, 75/45-lb.
