June 17, 2015
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Compass CrossFit – GPP WOD
Who is going to skip this? Unfortunately, this is a necessary component of fitness and testing this type of thing is just as important as testing your heavy squats and your pull-ups. If it needs to be done, then it is best to do it with a group of great people, so come in and rip it up!!
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
5k Run (Time)
Max Effort 5k Run
~OR~
5k Row (Time)
Max Effort 5k Row
