August 22, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
6 Push-ups
6 Up-Down + Broad Jumps
6 Inch worms (no push-up, slow and controlled!)
Strength
Metcon (No Measure)
3 SETS
20 Alt. V-ups
40 Russian Twists
20 Hanging Knee Raises
-1:30 Rest b/t Sets-
Workout
Metcon (Time)
FOR TIME
400m Run
into…
5 ROUNDS
10/8 Cal Bike
12/10 Cal Row
into…
400m Run
