July 23, 2019
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
4 ROUNDS (Increasing Effort Each Round on Rower)
12/10 Calorie Row
10 Ring Rows
10 KB Filly Lunges (5 each)*
:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)
Workout
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 – :45 Monostructural Movement
MIN 2 – Gymnastic Pull of Choice*
MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)
*Options for Gym. Pull…
5-10 Ring Rows
5-10 Strict Pull-ups
5-15 Kipping Pull-ups
1-2 Legless Rope Climbs
2-3 Rope Climbs
