April 26, 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
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
run 400 meters
*The run is worth 40x points
*Even if you don’t finish before the clock you can still earn 20x points by starting before time is up and actually completing the run even if you don’t come in before the clock hits 25 min.
