February 21, 2019
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Compass CrossFit – GPP WOD
PRE: Warm-up (No Measure)
WARM-UP
AMRAP x 8 MINUTES
10 Walking Lunges
5/5 SA Ring Rows
10 Mountain Climbers
10 Burpees + High Jump
25′ Inchworms + Push-ups
WOD: Metcon (2 Rounds for reps)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort
*Scored by rounds only!
POST: Metcon (No Measure)
COOL DOWN
5:00 Foam Rolling or Flow Stretching
