July 05, 2018
Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
3 rounds of:
30 second handstand hold
30 second bar hang
30 second hollow hold (ground)
*These can be unbroken or accumulative.
Zots Press (10 minutes for 5 sets of 10)
*Not a heavy day keep it light and warm up your shoulders.
*Drillz this one friends
Metcon (AMRAP – Rounds)
Death by: HSPU
With a continuously running clock do one HSPU the first minute, two the second minute, three the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
*Every scale available except the barbell press.