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:
First~ A
50 Step-overs, 50/35-lb.
1 Mile Run, banded
50 Step-overs, 50/35-lb.
Then~ B
12-9-6 Reps of:
Chest-to-bar pull-ups
Deadlift, 225/185-lb.
Then~ C
300 Double-unders
*Row 500m each time you break.
*The first part can be divided up as partners see fit except the run; it must be completed together while both holding onto the same band. Each partner must complete part B; trading only after each round.
Part C may also be divided up by partners but whoever breaks must be the one to row and then the other partner takes over. A,B & C: Only one partner works at a time except during the run.
