February 29, 2020
0
Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Broad Jumps
Then, Grab a partner!
2 ROUNDS EACH…
P1: AMRAP of…
5 Push-Up to Pike
10 Romanian Deadlifts
15 Reverse Lunges
P2: Run 400m
When P2 returns from Run, switch!
15:00 Cap
Strength
Deadlift (Heavy 1-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift
(Score is Load)
Partner Workout
(Team)
Metcon (Time)
IN TEAMS OF 4…
P1/P2
15-12-9
Partner Deadlifts (420)|(325)
Synchro Bar Facing Burpees Over Bar
+
P3/P4
36 Partner Deadlifts (420)|(325)
36 Synchro Bar Facing Burpees Over Bar
Time-cap: 18 minutes
(Score is Time)
Finisher
Metcon (Time)
FOR TIME
100 Sit-Ups*
*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.
(Score is Time)
