April 09, 2016
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Compass CrossFit – GPP WOD
What to expect: Partner fun!
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
LVL1: Metcon (AMRAP – Rounds and Reps)
20 minutes w/t a partner:
400m Sandbag Run (45lb. sandbag)
60 Shoulder taps
20 Pull-ups
60 ft. Weighted Walking Lunges
20 Burpee Box jumps, 24/20-in
60 Shoulder taps
*The work will be divided 50/50 between the partners.
LVL2: Metcon (AMRAP – Rounds and Reps)
20 minutes w/t a partner:
400m Sandbag Run (45lb. sandbag)
60 ft. Handstand walk
20 Pull-ups
60 ft. Weighted Walking Lunges
20 Burpee Box jumps, 24/20-in
60 ft. Handstand walk
*The work will be divided 50/50 between the partners.
