November 09, 2017
0
Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
+
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 (Time)
3 Rounds for time of:
30 Abmat sit-ups
100 Double-unders
20 Bench press, 135/95-lb.
800m Run / 1k Row
*Benches reserved for RX
*Scaled press should swap to floor press.
*Jump rope scale = 2:1
