December 26, 2017
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Compass CrossFit – GPP WOD
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (AMRAP – Reps)
4 rounds for reps of:
1 minute of kettlebell Swings, 53/35-lb.
1 minute of sit-ups
1 minute of lunges
