Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Pre-Workout (after teaching portion)
1 “MOCK” ROUND…
100m Run
8 KB Swings
4 Pull-ups
100m Run
Teaching
Warm-up (No Measure)
KB Swing…
5 KB Deadlifts
5 KB Russian Swings
5 KB Swing
Pull-ups…
:30 Bar Hang
10 Kipping Swings
10 Big Kipping Swings
5 Pull-ups
(If you do not have the kip down or not confident in the pull-up, now’s the time to grab a band and work on the strict pull-up or strict ring rows)
*5 minutes allowed before the workout so athletes can practice and refine mechanics. Small sets of pull-ups would be recommended to prevent fatigue.
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Metcon (No Measure)
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
