July 27, 2016
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Compass CrossFit – GPP WOD
What to Expect: Benchmark your fitness!
You can choose to run or row, but upon completion you will have only 7 minutes to find maximum repetitions of both sit-ups & push-ups.
Example: If you complete your run/row @ 8:22, your entire workout will be over by 15:22.
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
1-Mile Run (Time)
Max Effort 1-Mile Run
~Or~
2k Row (Time)
Max Effort 2k Row
Sit-ups (7 minutes; max reps)
Push-ups (7 minutes; max reps)
