June 23, 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)
Partner WOD!
21-18-15-12-9-6-3 reps for time of:
Tire Flips
Syncronized Burpees
*Each round starts with a 200 meter banded sprint (partner run).
*Partners can take turns on the tire flip reps or complete them together.
*Syncronized burpees: Partners must both be down on the ground @ the same time and jump & clap together.
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