Announcements
4:30 PM Will be the only afternoon class today. We’re closed for for the rest of the evening for attendance to the Parkridge Pregnancy Medical Clinic’s 26th Annual Gala. We apologize for any inconvenience.
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Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
NCFIT Baseline – Aerobic (Time)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.
**Rest at Least 5:00 before the Bodyweight AMRAP
NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
