December 11, 2017
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Compass CrossFit – GPP WOD
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 box jumps, 30/24-inch box
20 Toes-to-bar
Then…
Complete as many rounds as possible in 10 minutes of:
10 Pistols
20 Push-ups
*Rest 5 minutes between workouts.
