June 04, 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
PRTNR: Metcon (AMRAP – Rounds and Reps)
20 minutes of:
100 ft tire flip+
100 ft Handstand Walk
50 Toes to bar
25 Pull-ups
