February 13, 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)
As a team, “Hurtful 100”:
50 Box jumps, 24/20-in.
50 Jumping pull-ups
50 Kettlebell swings, 53/35-lb.
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20/14-lb.
50 Burpees
50 Double unders
Partners must work their way down the metcon together (dividing the reps equally)… and then work all the way back up.
