August 03, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 Jumping Jacks (full range of motion w/arms)
10 Mt. Climbers
10 Sit Ups
10 Air Squats
into…
Play a Game!
Recovery Workout
Metcon (No Measure)
3 SETS FOR QUALITY
2:00 Bike, Row, Ski, or Run
1:00 Russian KB Swing (70/53)|(53/35)
1:00 Static Hold of Choice*
2:00 Bike, Row, Ski, or Run
1:00 Tall Box Step-Up (30/24)
1:00 Static Hold of Choice*
-Rest 1:00 b/t Sets-
*Static Hold Options…
Wall Sit or Squat Hold
Any Plank Variation
Hollow Hold
Chin Above Bar or Bar Hang
Handstand Hold
or…
Any Other Static Hold
Cool Down
ROMWOD (No Measure)
*Bring a yoga mat if you have one.
