September 10, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Team 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)
In teams of 2-3 for time:
50 box jumps, 24/20-in.
25 handstand push-ups
40 box jumps, 24/20-in.
20 handstand push-ups
30 box jumps, 24/20-in.
15 handstand push-ups
20 box jumps, 24/20-in.
10 handstand push-ups
10 box jumps, 24/20-in.
5 handstand push-ups
*Scaling available
