June 05, 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)
3 rounds for time of:
25 deadlifts
Run 800 meters
Men: 225 lb.
Women: 155 lb.
*Scaling
This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the run.
*Intermediate Option
3 rounds for time of:
25 deadlifts
Run 800 meters
Men: 185 lb.
Women: 125 lb.
*Beginner Option
3 rounds for time of:
20 deadlifts
Run 400 meters
Men: 95 lb.
Women: 65 lb.
#mainsiteinspired
