November 19, 2016
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Compass CrossFit – GPP WOD
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 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes with a partner of:
9 Pull-ups
15 Power cleans, 135/95-lb.
21 Air squats
400-meter run
*Alternate rounds with your partner.
