November 15, 2017
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Compass CrossFit – GPP WOD
Sorry for the late post; technical difficulties won out.
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
+Snatch practice
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 30 minutes of:
800 meter run/ 1k row
20 burpees over bar
10 power snatches, 135/95-lb.
