April 06, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Skillz
April Warm-up (No Measure)
25 ft Handstand walk
10 Strict pull-ups
25 ft Walking lunge
10 Push-ups
25 Jumping jacks
10 Sit-ups
(Scaling IS available.)
~10 Burpee penalty if 4 minute time cap is exceeded.~
LVL1: Metcon (Time)
50 Double-unders
40 Pistols
30 ft Handstand walk
20 Muscle-ups
10 HSPUs
LVL2: Metcon (Time)
150 Single-unders
40 Pistols
7 Wall walks
30 Pull-ups & Dips
10 Push-Press, 80% bodyweight
