Compass CrossFit – GPP WOD
What to expect: Work on a skill.
April Warm-up (No Measure)
25 ft Handstand walk
10 Strict pull-ups
25 ft Walking lunge
10 Push-ups
25 Jumping jacks
10 Sit-ups
(Scaling IS available.)
~10 Burpee penalty if 4 minute time cap is exceeded.~
LVL1: Metcon (AMRAP – Reps)
With a running a clock:
Minutes 0-4,
Complete as many rounds as possible of: 8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent
Minutes 4-8,
1 minute of 30-inch box jumps
1 minute of alt. pistols
2 minutes of 30-inch box jumps
Minutes 8-12,
Complete as many rounds and reps as possible of:
10 power snatches, 75/55-lb.
3 bar muscle-ups
Minutes 12-16,
Complete as many Triple-unders as possible
LVL2: Metcon (AMRAP – Reps)
With a running a clock:
Minutes 0-4,
Complete as many minutes as possible in a freestanding handstand progression
Minutes 4-8,
1 minute of 24-inch box jumps
1 minute of alt. pistol progressions
2 minutes of 24-inch box jumps
Minutes 8-12,
Complete as many rounds and reps as possible of:
10 power snatches, 75/55-lb.
10 pull-ups
Minutes 12-16,
Complete as many double-unders as possible
