July 03, 2018
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Compass CrossFit – GPP WOD
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
+400 meter jog
+15 minutes for shoulder drillz & skillz
Front Squat (15 minutes)
*Heavy 3RM
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 8 minutes of:
10 Front Squats
10 Shoulder to Overhead
Men: 95-lb.
Women: 65-lb.
*At the start of every minute perform 5 burpees including the first minute.
~Cool Down:
400 meter run cool down
10 strict pull-ups post.
Coach led mobility.
