Wednesday 160224

Compass CrossFit – GPP WOD

What to Expect: Long and/or Slow, ≥ 20 min.

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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

Metcon (Time)

3 rounds for time of:

Row 1,000 meters

Run 800 meters