Compass Calculations – GPP WOD
Warm-up (No Measure)
WARM-UP
2 Rounds for quality:
R1
250m Row
10 KB Deadlifts
10 Russian KB Swings
:30 Plarnk (on hands)
R2
250m Row
10 KB Deadlifts
10 CrossFit KB Swings
30 Mountain Climbers
Metcon (Weight)
Wednesday Pump Session:
5 Rounds :30 on, :30 off Alternating:
Seated Arnold press
Seated Hammer Curls
*The double dumbbell weight should be something you can go unbroken
for :30
Metcon (Time)
FOR TIME
50-40-30-20-10
CrossFit KB Swing (53/35)
Mountain Climbers
*20/15 Cal Row at end of each round
*Mountain climbers are counted 1L / 1R = 1 Rep.
*Scale volume for new or deconditioned athletes.
*23:00 hard cap
Metcon (No Measure)
CASH OUT
5:00 Flow Stretching
Position 1 — Pike to Squat:
While in the pike position let the body fall. Inhale while in the pike position and exhale while in squat (repeat for 1 min).
Position 2 — Down dog to Up Dog:
Inhale on down dog and exhale on up dog, (repeat for 1 min).
Position 3 — Childs pose:
From child’s pose inhale to return to hands and knees. On inhalation lift the body to come to a kneeling position extend the arms out in front
and then overhead. On the exhalation reach the upper body to the right as you lower the hips to the heels. Arms
extend on the floor away from the hips. Repeat on the other side. (1 min each side).
Position 4 — Rebound:
1 min lying flat on the back with palms facing the ceiling… Relax and breath!
