December 09, 2015
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Compass CrossFit – GPP WOD
What to Expect: Work on a Skill
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
15 Lunges
20 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (5 Rounds for time)
5 sprints for time of:
25-foot handstand walk
Rest at least 2 minutes between efforts
Metcon (5 Rounds for time)
5 sprints for time of:
50-meter Farmer’s carry, 2/1.5-pood
Rest at least 2 minutes between efforts
