May 19, 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)
With a partner for time,
50-40-30-20-10 reps of:
Calorie row
Wall-ball shots, 20/14-lb.
Ground 2 overhead
Men use a 95-lb. Barbell
Women use a 65-lb. Barbell
#equalreps
#35minutetimecap
#techniquebarsareyourfriend
