April 03, 2017
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Compass CrossFit – GPP WOD
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.
