Compass CrossFit – GPP WOD
What to Expect: Short and fast (approx. 15min. or less)
July Warm-up (No Measure)
50 ft Walking Lunge Turnover
50 ft Walking March
4 Shuttle sprints
~Then~
2 rounds of: “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
~Then~
3 rounds of: The Barbell Burgener Warm-up + 3 OH Squats
BURGENER WARM-UP:
1. Down and “Finish” x3
2. Elbows High and Outside x3
3. Muscle Snatch x3
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drop
LVL1: Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups
Jump to a bar at least 6 inches beyond your reach.
-Via CF Mainsite
LVL2: Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 7 minutes of:
25 double-unders
15 burpee pull-ups
Jump to a bar at least 6 inches beyond your reach.
LVL3: Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 7 minutes of:
75 single-unders
15 burpee pull-ups
Jump to a bar at least 6 inches beyond your reach.
