January 08, 2018
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Compass CrossFit – GPP WOD
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Back Squat (5×5)
*Warm up to a heavy 5 and repeat for 5 sets all at the SAME weight. Try to match or beat your existing numbers.
Weighed plank (5×60(seconds).)
Using bumper plates atop the core section in one minute increments.
*Weighed only if you can already complete 1min planks without weight.
*5x Unbroken planks are the goal.
