December 02, 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)
With a Partner for time:
120 Double-unders
30 HSPU
20 Back Squats, 225/155-lb.
10 Rope Climbs
90 Double-unders
20 HSPU
15 Back Squats, 225/155-lb.
8 Rope Climbs
60 Double-unders
10 HSPU
10 Back Squats, 225/155-lb.
6 Rope Climbs
*Work is delegated however team members see fit.
