June 18, 2018
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Compass CrossFit – GPP WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
For max reps at each station:
Metcon (AMRAP – Reps)
Tabata dumbbell shoulder presses
Metcon (AMRAP – Reps)
Tabata weighted jumping lunges
Metcon (AMRAP – Reps)
Tabata ring dips
Metcon (AMRAP – Reps)
Tabata weighted walking lunges
Metcon (AMRAP – Reps)
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
*Scaling
Choose dumbbells that are light enough that you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.
#MainsiteMonday #CF.com
