Monday

Compass CrossFit – GPP WOD

Long and/or Slow (approx. ≥ 20 minutes).

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May Warm-up (No Measure)

2 Rounds:

25 Squats

15 Sit-ups

25 ft Samson Stretch (walking)

15 Push-ups

25 ft Handstand walk

~10 Burpee penalty if 7 minute time cap is exceeded.~

Metcon (AMRAP – Rounds)

Every min (20mins)

Even – 15/12 Cal. Row

Odd – 15 GHD’s or 20 Abmat sit-ups