September 05, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
20 Plank Medball Taps
10 Med Ball Power Clean
10 Air Squats
20 Mountain Climbers
10 Med Ball Push Press
10 Lunges
20 Groiners
10 Med Ball G2O
10 Sit-ups
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups
MIN 2 — Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great.
Cool Down
ROMWOD (No Measure)
*Bring a yoga mat if you have one.
