January 16, 2016
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Compass CrossFit – GPP WOD
What to Expect: Partner Fun!
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:
100 Double-unders
100 Sit-ups
100 Over-head Squats
100 Hang Power Cleans
100 Front Squats
100 Bench Press
100 Sit-ups
100 Double-unders
Using a 95/65-lb. bar bell (scale as necessary).
