May 24, 2019
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Compass CrossFit – GPP WOD
PRE: Warm-up (No Measure)
WARM-UP
(7:00 Cap)
200m Run / 250m Row
80 Single Unders
30 Walking Lunges
150m Run / 175m Row
60 Single Unders or 30 Double Unders
20 Walking Lunges
100m Run / 150m Row
40 Single Unders or 20 Double Unders
10 Walking Lunges
WOD: Metcon (3 Rounds for time)
EVERY 11:00 X 3 ROUNDS
250m Row
40 Double Unders
30 Alt. Step-ups (20″)
40 Sit-ups
30 Alt. Step-ups (20″)
40 Double Unders
250m Row
*No rest between rounds
POST: Metcon (No Measure)
PRE-MURPH ROLLOUT
Spend 8:00 Rolling Lats, Quads, and Inside of Thighs
