March 15, 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
Metcon (Time)
5 rounds for time of:
Run 400 meters
15 thrusters
Men: 95 lb.
Women: 65 lb.
*Scaling
This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.
*Intermediate Option
5 rounds for time of:
Run 400 meters
15 thrusters
Men: 75 lb.
Women: 55 lb.
*Beginner Option
4 rounds for time of:
Run 400 meters
10 thrusters
Men: 45 lb.
Women: 35 lb.
