November 28, 2015
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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)
As Many Reps As Possible in 14:49
Cleans, 225/155-lb @ 3 reps
AbMat Sit-ups @ 10 reps
Mountain Climbers @ 10 reps
Inverse Barbell Row, 45-lb. @ 3 reps
~Rest 2 minutes & repeat~
