June 27, 2019
0
Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
3 Rounds
Partner Warm-up
P1: 1:00 Arms only Rowing → 1:00 Arm + Body Rowing → 1:00 Full Rowing Strokes
P2…AMRAP of:
10 DB Strict Press
10 DB Hammer Curls
10 Tricep Kickbacks
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
150 Cal Row
600m KB Farmer Carry (70/53)
150 Cal Row
30:00 Hard Cap
*P1 works while P2 rests. Partners walk the 600m together switching as needed.
Optional Finisher
Metcon (No Measure)
“BEACH BODY ABS”
3 SETS
30 Heel Taps Over KB
30 Bicycle Crunches
