April 07, 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)
30 MINUTES,
As many reps as possible of:
125 Double-unders (each)
*Deadlift
100 Calorie Row
75 Push Press
50 Partner Facing Burpees
*Elbow Plank
Men’s Barbell: 75-lbs.
Women’s Barbell: 55-lbs.
*One partner works at a time…
Except…
During the DUs: resting partner must hold deadlift of his or her respective bar.
During burpees: resting partner must hold plank and will be jumped over by partner.
