July 08, 2016
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Compass CrossFit – GPP WOD
What to Expect: Work on your skills!
July Warm-up (No Measure)
50 ft Walking Lunge Turnover
50 ft Walking March
4 Shuttle sprints
~Then~
2 rounds of: “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
~Then~
3 rounds of: The Barbell Burgener Warm-up + 3 OH Squats
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
10 box jumps, 40/30-inch box
20 one-legged squats, alternating
30 double-unders
