February 27, 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 (AMRAP – Rounds and Reps)
Teams of 3, for 33 minutes:
3 Heavy ass front squats
100m sprint
3 Burpee box jump, 54/48-in.
3 Bar muscle-up
1 Tire flip
One person works while the others rest and cheer on!
