June 07, 2018
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Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
2 rounds for quality:
0:45 Shoulder + thoracic spine bench stretch
0:45 Low ring plank hold
0:45 Narrow grip dead hang on pull-up bar (allow yourself to fully relax, feeling a stretch)
+250 meter row (CASH-OUT)
Metcon (Time)
5 Rounds for time of:
12 Toes-to-bar
9 Handstand Push-ups
3 Power cleans, 205/145-lb.
