September 08, 2016
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Compass CrossFit – GPP WOD
What to Expect: Short &/or Fast (aprox. 15 min. or less).
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.