Compass CrossFit – GPP WOD
NOTE: Class is cancelled so everyone can make it out the the Tough As Nails events today @ Flatland CrossFit.
However, if you need a home WOD you can give this one a go.
Metcon (AMRAP – Rounds)
With a running clock, every 3 minutes perform the following:
10 ground-2-overhead, (with a heavy-ish object of any kind)
Starting a new round on minutes: 3, 6, 9, & 12.
You want to complete each exercise as quickly as possible so you can squeeze in 20-30 seconds of rest before the next 3 min. round. Scale the sit-ups by putting your feet under an object or even cutting down the reps to your ability. Push-ups can be converted to worm-2-planks (worm push-ups), and/or reps can be scaled back. Don’t get carried away with the object you use for G2OH and you’ll be fine, but if you need you can cut the reps down to 5.
If you find yourself resting for more than 20-30 seconds you may want to add some reps back in.