March 11, 2017
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Compass CrossFit – GPP WOD
Partner WOD!
Matt Chan Dynamic Warm-up (No Measure)
25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll
Metcon (Time)
4 Rounds for time of:
15 Calories, Concept 2 Rower
15 Power Snatch, 75/55-lb.
4 Rounds for time of:
25-ft. Handstand walk
10 Back Squats, 225/155-lb.
5 Rope Climbs, 15 ft
For time:
44 Burpees, bar-facing
36 Power Cleans, 155/105-lb.
*Rest 5 minutes between workouts
#withapartner
#LinchpinInspired
