January 30, 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 (Time)
With a Partner:
100 Calorie row*
100 Push Press, 95/65-lb.*
100 Med-ball passes, 20/14-lb.
*While partner 1 rows, partner two must hold barbell deadlift.
*Barbell may not touch the floor during push press, nor shall the ball during passes.
