December 13, 2017
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Compass CrossFit – GPP WOD
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
+ some dynamic running drills
Metcon (5 Rounds for time)
25-ft. handstand walk
400 meter run
50-ft. walking db lunge, 50/35-lb.
Rest at least 2 minutes between efforts. Post time for each.
