July 21, 2017
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Compass CrossFit – GPP WOD
Note: There will be no classes today due to the competition schedules of some of your coaches. However this wod can be done on your own.
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
Metcon (Distance)
Run for 35 minutes:
EMOM do 5 air squats
*Use a tabata timer on your phone/watch set to go off every minute for your squats.
*Track your total distance.
*Remember to turn around at the 15 minute mark; this should leave you with a little distance for a cool down.
