Thursday

Compass CrossFit – GPP WOD

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Warm-up

Warm-up (No Measure)

WARM UP…

2 Minute easy Row

:30s Hollow Hold/Wall Sit/Glute Bridge

10 Push Up to Pike

10 Lunges
Into…

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
Into…

Movement Review

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m Run / 500m Row

100 Double-unders / 200 Singles

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)…

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Deadbugs

Quad Heel Touches

Sit-Thrus

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching & Calm Breathing

(No Measure)