January 07, 2020
0
Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Single-unders
20 Alt. Groiners
20 KB Deadlifts
into…
2 ROUNDS
1:00 High Knee Single-unders
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into…
3 ROUNDS
:30 High Jump Singles/ Double-unders
8 Goblet Lunges
6 American KB Swings
Workout
Metcon (4 Rounds for reps)
4 SETS
2:00 Max Double-unders
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
Finisher
Metcon (No Measure)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
