Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
1 ROUND (5:00 Cap)
100m Run
5 Up-Downs
100m Run
10 KB (or DB) Deadlifts
1:00 Run
5 Burpees
1:00 Run
10 Tuck Jumps
100m Sprint
Partner Workout
Metcon (3 Rounds for reps)
IN TEAM OF 2…
AMRAP x 10 MINUTES
P1 – 200m Run
P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
P1 – 200m Run
P2 – Max Burpee Box Broad Jumps
-Rest 3:00
AMRAP x 10 MINUTES
P1 – :30 Plank Rotations
P2 – Max Sit-ups
*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.
(Score is Total Reps for Each AMRAP)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
200m Run
10 Up-Downs
20 KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
250/200m Row
12 Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
:30 Plank Rotations
:30 Max Cal Bike
(Score is Rounds + Reps)
