Compass CrossFit – GPP WOD
9AM Class Onely Today.
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP (Have athlete get into groups of 2)
400m Run aka Turkey Trot
-THEN-
4 ROUNDS EACH
PARTNER 1
10 Air Squats
5 Inchworms
10 Up Downs
5 Glute Bridges (:02 Hold at the top)
PARTNER 2
Plank Hold
Workout
“GEORGIE” (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)
*Buy-In to workout is 65 Sit-ups
We honor a fallen Marine named Georgie a type 1 diabetic who served for 4 years despite having issues with his health. Georgie was known to be very charming & thankful and this is the reason why we are celebrating this hero on this day. We all have a lot to be thankful for, from being able to make connections & throwing down with great people each day to waking up each day and getting the opportunity to be the best we can be.
