March 28, 2019
0
Compass CrossFit – GPP WOD
PRE: Warm-up (No Measure)
WARM-UP
AMRAP x 7:00
10 KB Deadlift
8 KB Goblet Squats
6 Russian KB Swings
4 Burpees Over KB
WOD: Metcon (Time)
7 ROUNDS FOR TIME
10 Deadlift (225/155)|(185/125)
20 Sit-ups*
:30 Double KB Front Rack Hold (70/53)|(53/35)
*GHD or Weighted Sit-up Optional
COOL: Metcon (No Measure)
COOL DOWN
5:00 Banded Hamstring Stretch
5:00 Foam Rolling
