February 12, 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
Karaoke Knee Drive
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
*Scaling
This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.
*Intermediate Option
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball
*Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
Men: 20-inch box
Women: 16-inch box
