Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
WITH A 10 MINUTE RUNNING CLOCK..
200m Run
-then-
2 x Line Drills (This will be performed down to the end of the gym and back)
High Knees
Butt Kicks
Toy Soldiers
Knee Hugs
Side Shuffles
-then-
2 ROUNDS
:30 Single Unders/Double Unders
10/10 Single Leg RDLs
8/8 Single Arm Front Rack Lunges
Skill
Warm-up (No Measure)
2 Rounds *Increasing the pace on the rower and build weight on the DB Step-ups
1:30 Row (Focus should be on an efficient pull making sure that the chain goes into a straight line & increasing the pace every :30)
10 DB Step-ups (Focusing on having a braced core while holding the DB in the designated holding pos. and making sure that the foot is planted on the box to push off and stand tall on the box)
:30 Double Unders or Double Under Attempts (Focus will be on getting familiar with the timing of when to jump as the rope goes under the body twice.)
Workout
Metcon (Time)
FOR TIME
1000m Row (4:00 cap)
800m Run (4:00 cap)
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row (2:00 cap)
400m Run (2:00 cap)
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)
-24:00 Time Cap-
Optional Finisher
Warm-up (No Measure)
3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up
