May 25, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Long and/or Slow (approx. ≥ 20 minutes).
May Warm-up (No Measure)
2 Rounds:
25 Squats
15 Sit-ups
25 ft Samson Stretch (walking)
15 Push-ups
25 ft Handstand walk
~10 Burpee penalty if 7 minute time cap is exceeded.~
Metcon (AMRAP – Rounds and Reps)
Minutes 1-10,
10 rounds of:
5 pull-ups (Strict)
5 push-ups
Minutes 10-15,
5 rounds of:
25 ft Handstand walk
1 Legless rope climb
Minutes 15-20,
AMRAP of:
25 wall-ball shots, 20/14-lb.
25 box jumps, 24/20-inch
*Scaling available
