September 27, 2019
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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 – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
6 Bootstrap Stretches
8 Tempo Air Squats (21X1) —> 8 Tempo Squats with BB on back
10 PVC Good Mornings —> 10 BB Good Mornings
20 Plate Jumps
10 Reverse Lunges w/ front foot on plate
Strength
Back Squat (2×5 / 1×4 / 1×3 / 1×2)
ON A 15:00 RUNNING CLOCK…
Back Squat
2×5
1×4
1×3
1×2
-1:30 Rest b/t Sets-
Workout
Metcon (Time)
EMOM x 10 MINUTES
12 Russian KBS (53/35)
12 Air Squats
Score is your SLOWEST time.
