May 02, 2018
0
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
5k Run (Time)
Max Effort 5k Run
*Scaling
-This is a longer-duration workout. Intermediate athletes do not need to scale this, but newer athletes may want to reduce the distance.
*Beginner Option
-Run 3,000 meters
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