Thursday

Compass CrossFit – GPP WOD

What to Expect: Short &/or Fast (aprox. 15 min. or less).

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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

400m Run (Time)

Max Effort 400m Run
~rest 5 minutes, then~

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes of:

1 Rope Climb, 15 ft

100 Double-unders

10 Med. Ball Cleans, 20/14-lb.