March 02, 2018
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Compass CrossFit – GPP WOD
d: 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)
Helen Relay
6 rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Partner #1 Runs
*Partner #2 Completes 21 & 12
-the rest until partner returns with baton so they can trade.
Time stops when partner #2 returns from their 3rd run IF #2 has finished 21 & 12.
