June 20, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
I. With a Partner…
60/50 Cal Bike For Time*
(Max time 4:00)
*Partner resting performs banded hip march or banded glute bridges
II. EMOM x 8 MINUTES
Odd → 5 SA KB Deadlifts + 25’ KB FR Lunges (Right arm then Left arm)
Even → 5 KB Strict Press + 25’ KB OH Walk (Right arm then Left arm)
Metcon
Metcon (No Measure)
“DOUBLE EMOM”
EMOM x 8 MINUTES
MIN 1 – Max Distance KB Farmer’s Carry (70/53)|(53/35)
MIN 2 – 25 Push-ups
-Rest 2:00 b/t EMOMs-
EMOM x 8 MINUTES
MIN 1 – Max KB Suitcase Lunge (70/53)|(53/35)
MIN 2 – 5/5 KB Single Arm Push Press
Finisher
Metcon (No Measure)
“SUNS OUT, GUNS OUT”
NOT FOR TIME
75 Curls w/ Band
75 Tricep Pull-Down w/ Band
