March 14, 2018
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Compass CrossFit – GPP WOD
Warm-up (No Measure)
2 rounds:
20 Push-ups
10 Alt. Lunges (in place)
20 Double-unders
10 Strict Pull-ups
20 Good mornings, PVC
*20 Burpee penalty if 10 min. time cap is exceeded.
Bench Press (5-5-5-5-5 reps)
*Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
