January 27, 2018
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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 (AMRAP – Rounds and Reps)
Partner WOD!
30 minutes of:
30 Single-unders
15/10 Calorie row
10 Strict pull-ups
*Use the “I go you go” method.
*Partner 1 most finish an entire ripping before partner 2 can go.
