March 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)
In teams of 3-relay style
Three rounds for time:
75 Double-unders
15 Ground to Overhead
20 Box Jumps, 24/20-in.
20 DB Snatches, 50/35-lb.
200 meter row
