December 28, 2016
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Compass CrossFit – GPP WOD
Dec. Warm-Up (No Measure)
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups
*20 Burpee penalty if time cap is exceeded.
Metcon (Time)
5 rounds for time of:
Run 800 meters / Row 1000 meters
50 Abmat Sit-ups
30 Good Mornings, 45-lbs.
CF main site 150709 inspired.
