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)
With a partner, Complete as many rounds as possible in 30 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
*One partner works at a time.
*Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Partner up the reps and modify the other movements if needed so you can keep moving for the entire 30 minutes.
*Partner variant of CrossFit AGOQ Workout 3
