Monday

Compass CrossFit – GPP WOD

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April Warm-up (No Measure)

25 ft Handstand walk

10 Strict pull-ups

25 ft Walking lunge

10 Push-ups

25 Jumping jacks

10 Sit-ups

(Scaling IS available.)

~10 Burpee penalty if 4 minute time cap is exceeded.~

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
~Rest 5 minutes after before setting up bench~

Bench Press (21-15-9 reps @ body weight.)

~Rest 2-4 minutes between sets.