December 16, 2017
0
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 (AMRAP – Rounds and Reps)
30 minutes With a partner:
Cash in- 100 Double-unders
Then… as many reps of:
80 Air Squats
60 Sit-ups
40 Box Jumps, 24/20-in.
20 Deadlifts, 315/225-lb.
*Partners must complete equal work.
*Rx+ available for performing this wod w/ a 20/14# vest.
