March 12, 2016
0
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 (4 Rounds for reps)
4 minutes on 2 minutes off:
15 Wall-ball shots, 20/14-lb.
10 One arm Russians, 53/35-lb.
5 Calorie row
10 Push-ups
15 Box Jump or Step-up, 20-in.
Each partner must complete a round while the other hangs from pull-up bar.
