Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m run
5 Jumping Air Squats
10 Samson Lunge Stretches
20 Mountain Climbers
Then…
Warm-up (No Measure)
Workout Specific Warm-up…
EMOM x 6 MINUTES
Odd: Row – Easy → Moderate → Workout Pace
Even: – Inch-worms → Up Downs → Burpees
Pacing – Athletes should be attempting to pace each movement so they finish in :45-:50 within each minute. If they are bleeding over into :50-:55 each minute, it is an indicator that they will not be able to sustain the pace the entire 20 minutes. Always better to start off more conservative, and if they are feeling good they can increase the numbers halfway through.
Metcon
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Score is the number of rounds you are able to complete and the numbers you hold.
Ex: 10 rounds @ 18 cal / 12 burpees
Finisher
Metcon (No Measure)
BEACH BODY ABS
3 SETS
10 Pike-Ups on Rower
30 Russian Twists
-Rest as needed b/t Sets-
