April 20, 2016
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Compass CrossFit – GPP WOD
What to expect: Long and/or Slow (approx. ≥ 20 minutes).
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.~
Metcon (Time)
5 Rounds
500 meter Row
40 Air Squats
30 GHD sit-ups
Cash-out: 100 Barbell curls (strictly non-functional).
*Men’s/Women’s barbell weight = 75/55-lb.
*If your’re un-experienced with a GHD simply scale to ab-mat.
