Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
FBB Warm-up…3 Rounds, Increasing Effort Each Round
1:30 Row or Bike (start slow and end moderate/high in final round)
10 Up-downs
20 Single Unders
10 Russian Step-Ups (knee to chest during step-up with non-plant leg)
20 Hollow Flutters (1L / 1R = 1 Rep)
10 Double Russian KB Swing (light)
:30 Double KB Front Rack Walk (controlled and steady!)
(15:00 Cap on General Warm-up)
Workout
Metcon (AMRAP – Reps)
ON A 30:00 RUNNING CLOCK…
50 Burpee Box Step-Over (24/20)
800m Partner Run*
100m Walking Lunge *
200 Double Unders**
200m KB Farmer Carry (70/53)|(53/35)*
Then…
Max Cal Row in Remaining Time
*Partners will each split these movements halfway through.
**Must each complete.
Partner not rowing can perform wall-balls (20/14) for extra reps towards team score.
Optional Cool Down
ROMWOD (No Measure)
*Bring a yoga mat if you have one.
