Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
Walking Knees to chest
Walking quad stretch
Lateral over-under (change direction half way)
Walking figure four
Lunge with twist
Toy soldiers
Walk on toes
Walk on heels
—
High knees
Butt kickers
Side Skip Jumping jacks (down and back)
Single Leg forward hop (right leg)
Single Leg forward hop (left leg)
Broad jump
100m run
—
10 forward and back leg swings with each leg
10 lateral leg swings with each leg
:30 Calf stretch against the rig with each leg
—
SKILL
:20 each*
-Single Unders
-2 Singles + 1 High Jump
-1 Single + 1 High Jump
-High Jumps
-Penguin Drill single tap (no rope)
-Penguin Drill double tap (no rope)
-2 Singles + 1 Double
-1 Single + 1 Double
-Double Unders
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Cool Down
Warm-up (No Measure)
5:00 Foam Rolling*
*Focus on hip flexors and calves
