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
10x Palm Roll
Metcon (AMRAP – Rounds and Reps)
Run 800m while partner completes AMRAP of:
8 Wall-ball-shots, 20/14-lbs.
30 Second side plank
Switch roles after run
Time stops after each partner completes 1600 meters.