June 29, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Long and/or Slow (approx. ≥ 20 minutes).
Metcon (Time)
For time:
Run 800 meters / row 1000 meters
30 Power snatch, 95/65-lbs.
Run 800 meters / row 1000 meters
25 Overhead Squats, 115/85-lbs.
Run 800 meters / row 1000 meters
20 Squat snatch, 135/95-lbs.
Inspiration -via CrossFit Linchpin
*Please scale weight for efficiency.
Warm-up (No Measure)
1. Walking Knee hug
2. Walking Quad Stretch
3. Inchworm
4. Spider Walk
5. Toy Soldier March
6. Walking Toe Touch
7. High Knees
8. Backwards Run
9. Butt Kicks
10. Backwards Run
11. Karaoke Knee Drive
~Then
3 Rounds of the Burgener Warm-up
1. Down and “Finish”
2. Elbows High and Outsid
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
~Then
+20 PVC OH wall squats
