July 02, 2018
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Compass CrossFit – GPP WOD
July Warm-up (No Measure)
50 ft Walking Lunge Turnover
50 ft Walking March
4 Shuttle sprints
~Then~
20 PVC pass-throughs
~Then~
2 rounds of:
5 Pull-ups
10 Push-ups
15 OH Squats, PVC
+15 minutes for skillz & drillz
Deficit deadlift (5-5-5-5-5)
Stand on extra plates so that your grip on the barbell is lower than in your normal setup.
*15 minutes to get in 5 heavy sets or work on the mechanics.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
200-m row
50 double-unders
*Multiple heats may be needed.
*Row is worth 20 points.
~Cool Down:
400 meter run cool down
10 strict pull-ups post.
3-4 passes below the waist with foam roller.
#mainsitemonday
