Compass CrossFit – GPP WOD
Warm-up (No Measure)
-In teams of 2 (need a light or moderate KB)
P1 → Row @ EZ Pace
P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer)
P1 → Row @ MOD Pace
P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge
IN TEAMS OF 2…
*On the rower, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.
**While on the Row portion, the resting partner must hold (1) KB (53/35)|(35/26) in a suitcase hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the Row is completed. The Bell remains on the ground while the partners lunge.
***Option for teams to choose “Syncro Wall Balls” (20/14)|(14/10) with 40-35-25-20-15 rep scheme. Both partners complete WB in sync until the number is reached.
(Score is Time)
Metcon (No Measure)
20 Quadruped Heel Touches
20 Hollow Rocks
-Rest as Needed b/t Sets-