February 21, 2018
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Compass CrossFit – GPP WOD
Feb. Warm-up (No Measure)
2 rounds:
60 Double-unders or 1 minute.
10 Toes to bar
20 Wall-ball (unbroken)
10 C2B or 5 Strict Pull-ups
Cash Out: 1 min Max Burpees
Metcon (Time)
4 rounds for time of:
30 sit-ups
30 good mornings, 45/35-lb.
60-ft. handstand walk
*Scaling
Both the first two exercises are demanding of the midline, and they are followed by a skill that’s tough for people newer to gymnastics.
Reduce reps and distance or back off the skill to spend time on your hands with a modification.
*Intermediate Option
4 rounds for time of:
20 sit-ups
20 good mornings, 45/35-lb.
50-ft. handstand walk, 10 attempts max
*Beginner Option
4 rounds for time of:
15 sit-ups
15 good mornings, PVC
50-ft. bear crawl
