March 21, 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
Metcon (Time)
4 rounds for time of:
15 box jumps
Run 400 meters
Men: 36-in. box
Women: 30-in. box
*Scaling
The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.
*Intermediate Option
4 rounds for time of:
15 box jumps
Run 400 meters
Men: 30-in. box
Women: 24-in. box
*Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters
Men: 15-in. box
Women: 12-in. box
