February 24, 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!
Run 800m while partner completes AMRAP of:
10 Burpee box jump overs, 24/20-in.
15 Deadlifts, 225/155-lbs.
20 Russian twist, 50/35-lb. (single dumbell)
Switch roles after run
Time stops after each partner completes 1600 meters.
*Scaling available
-run can be substituted with a 1k row.
-scale weight appropriately for efficiency
