Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Inchworms
10 Lunges with PVC Pass Throughs
10 Sots Presses with the PVC
10 Cossack Squats
Then…
EXTENDED WARM-UP – (Progressing Movements, R1 → R2 → R3)
EMOM x 9 MINUTES
MIN 1 – 10 BB Good Mornings → 10 Snatch Grip Deadlifts → 7 Muscle Snatches*
MIN 2 – 7 Push-up to Down Dog → 7 Up-downs → 5 Burpees*
MIN 3 – 10 Ring Rows → 10 Jumping C2B/Pull-ups → 7 Kipping C2B/Pull-ups*
*Athletes will perform the following for the remainder of the time at each minute.
MIN 1 – Max Air Squat
MIN 2 – Hold a Plank
MIN 2 – Max Supermans
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Finisher
Metcon (No Measure)
SUNS OUT, GUNS OUT
3 SETS
20 Empty Barbell 1/2 Curl*
20 Empty Barbell Skull Crusher
*Taken from ½ curl to shoulder
