May 14, 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
Butt Kicks-Backwards Run
Karaoke Knee Drive x2
140614 (Time)
3 rounds for time of:
50 medicine-ball cleans
Run 800 meters
Men: 20-lb. ball
Women: 14-lb. ball
*Scaling
This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.
https://youtu.be/-nk0GqeSTJs
#CF.com
