February 17, 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 (Time)
w/ a partner for time,
50-40-30-20-10 reps of:
Wall-ball-shots, 20/14-lb.
Power cleans, 95/65-lb.
Double-unders (each)
Pull-ups
Partners must share the work equally, except double-unders where each must complete the full rep count round.
