November 05, 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 (Time)
3 Rounds for time w/t a partner of:
400 meter plate carry, 45/35-lb.
100 Double-unders
50 Ft. Handstand Walk
100 Calories, Rower
50 Toes-to-bar
-CF Linchpin inspired
