August 08, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
4 ROUNDS
:30 Row
25’ Forward Bear crawl
25’ Reverse Bear crawl
8/8 DB Cross Body Single Leg RDL
6/6 SA Half Kneeling DB Arnold Press
4/4 SA DB Overhead Split Squat
Then…
Warm-up (No Measure)
Grab a Bumper Plate:
10 – Plate Deadlift,
Focus on set up, hips down, upright chest.
8 – Plate Hang to OH,
Maintain vertical torso and use hips to move plate overhead.
8 – Plate G2O,
Maintain vertical position, think of squatting down to the ground.
6 – Plate G2O,
Reset at the bottom on each rep.
6 – Plate G2O unbroken,
Don’t stop at the bottom work on achieving the best set position on every rep without stopping.
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
12/10 Cal Row
10 Ground To Overhead (25/15)|(15/10)
-Rest 3:00 b/t Sets-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
400m Slow Walk Focusing on Calm Nasal Breathing
