October 04, 2017
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Compass CrossFit – GPP WOD
No 4:30pm class today, apologies.
Warm-up (No Measure)
Dynamic Warm-up
Walking Knee hug
Walking Quad Stretch
Inchworm
Spider Walk
Toy Soldier March
Walking Toe Touch
High Knees
Backwards Run
Karaoke Knee Drive
+
Oct. Warm Up
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
30 KB Swings (53/35 lbs.)
Metcon (Time)
5 rounds for time of:
Run 800 meters / row 1000 meters
10x bench presses, 205/145-lb.
10x weighted pull-ups, 45/30-lb.
*Dumbells ONLY, no belts
*walk / jog 400m for cool down
