December 23, 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
12 Days of Christmas (Time)
1 Bear Complex, 95/65-lb.
2 HSPU
3 x10 Double-unders
4 Burpees
5 Box Jumps, 24/20-in.
6 Thrusters, 95/65-lb.
7 Abmat Sit-ups
8 OH Walking Lunges, 45/35-lb.
9 T2B
10 Wall Balls, 20/14-lb.
11 KBS, 53/35-lb.
12 Power Snatch, 95/65-lb.
