February 06, 2016
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Compass CrossFit – GPP WOD
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 (AMRAP – Reps)
EMOM, 20 minutes,
Minute 1:
5x Burpee box jumps, 24/20-in.
AMRAP: OH Squat, 75/55-lb.
Minute 2: Rest
Alternate work/rest minutes w/t partner.