December 03, 2018
0
Compass CrossFit – GPP WOD
Warm-up (No Measure)
AMRAP x 8 MINUTES
30 Single Unders
5 Burpees with tall jump
5 Scap Pull-ups
-Shake out and Rest-
3-5 Strict Pull-ups
:10 Chin Over Bar Hold
25′ Low Butt Bear Crawl (Down and Back)
Handstand Walk (10:00 Skill Practice)
Metcon (Time)
3 SETS
50 Double Unders
20 DB Push Press (45/35)| (35/25)
50 Double Unders
:30 HS Hold (wall)
1:00 Rest
-Rest 1:00-
3 SET
10/8 Calorie Row
20 Ring Rows
10/8 Calorie Row
10 Bar Muscle-Ups
1:00 Rest
*Complete all three sets then on the final set, rest 1:00 and move into the second three sets.
Muscle-up Progression will be:
5 Kip Swings
5 Big Kip Swings
5 Hips to Bar
1-3 Muscle-Ups
