Announcements
4:30 p.m. will be our last afternoon class for the day as we will be closed in order to attend Parkridge Pregnancy Medical Clinic’s 26th Annual Gala. Our apologies for any inconvenience.
Compass CrossFit – GPP WOD
If you were unable to attend Wednesday’s base line benchmark workouts consider today your third chance. If you’ve already completed the baselines: the wod below is for you.
Warm-up
Warm-up (No Measure)
3:00 BIKE INCREASING EFFORT
MIN 1: EASY
MIN 2: EASY+
MIN 3: MODERATE
-THEN-
3 ROUNDS FOR TIME
10 Tempo Air Squats (33X1)
15 PVC Good Mornings
10 Cossack Squats
**5 MIN CAP on the 3 Rounds**
Workout
NCFIT Baseline – Strength (Weight)
ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.
NCFIT Baseline – Sprint (AMRAP – Reps)
AMRAP x 2 MINUTES
Max Calorie Bike
Optional Cool Down
Warm-up (No Measure)
OPTIONAL COOL DOWN
3 SETS WITH A PARTNER
Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*
*Cycle between…
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)
