June 12, 2018
0
Compass CrossFit – GPP WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (Time)
5 rounds for time:
400 meter plate carry, 45/25-lb.
60 second plank (accumulative)
8 Box jumps, 30/24-in.
*Scaling
This is a medium-long length workout (expect 20min+). Try to keep moving with very short breaks. Reduce the box hight &/or the plate load so you can complete each 400 with minimal breaks and still push a good pace on the walk.
*400m = end of the sidewalk, today.
*Plate carry is a single plate that can be carried in any ethical way (open to coach’s discretion).
*Plank will be on elbows as RX.
