January 01, 2019
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Compass CrossFit – GPP WOD
Warm-up (No Measure)
WARM-UP
AMRAP x 6 MINUTES
1:00 Row (EZ pace)
:20 Top of Ring Row Hold
:20 Bar Hang
Metcon (No Measure)
STRENGTH/ SKILL
4 SETS
MAX Banded Strict Pull-ups*
*Superset with 20 Banded Face Pulls**
-Rest 1:00 b/t sets-
*Goal 8-12 Reps
**Use the same band and pull with elbows parallel to the floor
Metcon (AMRAP – Rounds)
WORKOUT
EMOM 12 MINUTES
Min 1 – :50 Row
Min 2 – 12 Ring Rows
Min 3 – :50 G2OH, (35/25)