Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
Teaching
Warm-up (No Measure)
The purpose of this extended warm-up is to dial in a rowing/burpee pacing, practice quick transitions, and have a mental strategy. The goal is to finish the calories between 45-50 seconds and to transition with purpose.
EMOM x 6 MINUTES
Odd: Row…Easy → Moderate → Workout Pace (:50 of work each time)
Even: Burpees…:30 → :40 → :45 (no more than 15 reps in final min)
How many cals are you getting in each one of these efforts? Athletes unsure of their pace should start the workout at their moderate pace and increase if needed. For the burpees, athletes should be thinking about their :40 or :45 number for the workout.
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Finisher
Warm-up (No Measure)
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
