Compass CrossFit – GPP WOD
Wod inspiration @sherwood215
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 (5 Rounds for reps)
#1 (5 MIN: AMRAP – Reps)
7 Thrusters, 95/65-lbs.
7 Pull Ups
#2 (5 MIN: AMRAP – Reps)
5 Deadlifts, 225/155-lbs.
5 Handstand Push Ups
#3 (5 MIN: AMRAP – Reps)
5 Power Cleans, 115/75-lbs.
25 Double Unders
#4 (5 MIN: AMRAP – Reps)
10 Calorie Row
5 Burpees Over the Rower, Lateral
#5 (5 MIN: AMRAP – Reps)
7 Box Jumps, 24/20-in.
7 Toes to Bar
*Each partner must complete a full round before swapping places.
*Rest 5 minutes between each AMRAP.
*ALL loads should be completely manageable (scaled if necessary) and sets on everything should be something you can definitely do unbroken, at least at first.
*If you are breaking a lot in this workout you will be missing the intended stimulus.
