August 15, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
10 Groiners
30 Mountain Climbers
10 Bootstrap Stretches
30 Ice Skaters
10 Toy Soldiers
From here go into some floor drills to help us move towards the extended warm up.
25’ High Knees
25’ Butt Kickers
25’ Lateral shuffle (Both directions)
25’ Heel Walk
25’ Toe Walk
Extended Warm-up
Warm-up (No Measure)
100m Run @65% EFFORT
150m Row @65% EFFORT
10/8 Cal @65% EFFORT
-Rest 1:00-
150m Run @75% EFFORT
200m Row @75% EFFORT
12/10 @75% EFFORT
Workout
Metcon (Time)
4 SETS
300m Run
300m Row
15/12 Cal Bike
-Rest 1:30 b/t Sets-
-25:00 Time Cap-
Optional Finisher
Warm-up (No Measure)
2 SETS
1:00 Plank
:45 Tuck-ups
:30 Russian Twists
-Rest 1:30 b/t Sets-
