April 06, 2018
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Compass CrossFit – GPP WOD
Dynamic Warm-up (No Measure)
Walking Knee hug
Walking Quad Stretch
Inchworm
Spider Walk
Toy Soldier March
Walking Toe Touch
High Knees-Backwards Run
Butt Kicks-Backwards Run
Karaoke Knee Drive x2
Metcon (Time)
For time:
45 Dumbbell Thrusters
~Then…
30 Toes-to-bar
Run 800 meters
20 Toes-to-bar
Run 400 meters
10 Toes-to-bar
Run 200 meters
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
*Scaling
The work inside the box should be light and fast. The thrusters & T2B should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through them, avoid long rest periods and get back on the runs.
#mainsiteinspired
