January 02, 2016
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Compass CrossFit – GPP WOD
What to Expect: Partner 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)
30 Minute AMRAP of:
Partner 1:
9 Thrusters, 135/95-lb.
15 Box Jumps, 24/20-in.
21 Pull-ups
Partner 2:
25 Calorie Row
