March 04, 2018
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Compass CrossFit – GPP WOD
March Warm-up (No Measure)
2 rounds:
20 Wall-balls
30 Double-unders
15 Alt. Lunges (in place)
5 Strict Pull-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
3 rounds for time of:
50 GHD Sit-ups
25 Strict handstand push-ups
*Scaling
This workout contains many reps of two high-skill movements. Each round offers a large dose of both exercises, so plan on breaking them into multiple smaller sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.
*Intermediate Option
3 rounds for time of:
30 GHD sit-ups
20 kipping handstand push-ups
*Beginner Option
3 rounds for time of:
30 sit-ups
15 push-ups
