March 25, 2017
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Compass CrossFit – GPP 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)
40-30-20-10 reps for time of:
Calories, Concept 2 rower
Kettlebell Swings, 53/35-lb.
Abmat Sit-ups
#CFLinchPinInspired
