February 10, 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 (3 Rounds for reps)
W/ a Partner complete as many reps as possible.
5 minutes of:
3 Deadlifts
7 Push presses
Rest 2 minutes
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press
*Repeat for a total of 3 rounds
*Each partner must complete a whole round before passing the work to their partner (I go, you go).
