May 19, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Long and/or Slow (approx. ≥ 20 minutes).
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)
For time:
400m run
21 Burpees
400m run
18 Burpees
400m Run
15 Burpees
etc, 12, 9 etc…until…
400m run 3 Burpees
-Inspired by CrossFit Linchpin
*500 meter row may be substituted for the run.
**Time cap is 60 minutes.
