September 25, 2018
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Compass CrossFit – GPP WOD
Warm-up (No Measure)
WARM-UP
6 minute AMRAP… (60% effort)
25′ Inchworms (with push-ups)
10 Air Squats
10 Plate G2OH (45/25)
10 Mountain Climbers (each leg, 20 total)
25′ of Broad Jumps
Then…
When done, break out the barbells!
Warm-up (No Measure)
EXTENDED WARM-UP
Perform the following movements on your own w/ an empty bar:
2 Rounds of
7 Front Squats
7 Push Presses
-Immediately into-
1 Round of
5 Thrusters
From here, athletes can add weight to their barbells and
try out at least 5-7 reps.
Metcon (AMRAP – Rounds)
WORKOUT
EMOM x 20 MINUTES
Minute 1 – 12/10 Calorie Row
Minute 2 – 10 Thrusters (95/65) (75/45)
*Utilize warm-up to find sustainable pace on rower and figuring out the barbell cycling / pace on the thruster.
Metcon (No Measure)
COOL DOWN
5:00 EZ pace on Rower / Bike.
