Compass CrossFit – GPP WOD
Make-up day for those who missed Murph, open gym for those who didn’t and the start of deload week for those in the barbell program. We’ll be there from 4:30pm until 7:00pm, come when you can.
Dynamic Warm-up (No Measure)
Walking Knee hug
Walking Quad Stretch
Toy Soldier March
Walking Toe Touch
Karaoke Knee Drive
300 Air Squats
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here