January 05, 2018
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Compass CrossFit – GPP WOD
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Metcon (Time)
10 rounds for time of:
50-ft Walking lunge, 53/35-lb.
40 Flutter kicks
30 Russian kettlebell Swings
200 meter run / 250 meter row
10 Burpees
*Kettlebell should be held in a goblet squat like position for the walking lunges.
