December 21, 2015
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Compass CrossFit – GPP WOD
What to Expect: Work on a Skill
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
15 Lunges
20 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Rounds)
EMOM, 20:
ODD: 5 HSPUs
EVEN: 5 Ring Muscle-ups
Scaling & Progressions will be available as always.
