December 03, 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)
100 Double-unders
90 Wall-balls
80 Front Squats, 115/75-lb.
70 Abmat sit-ups
60 Calorie row
50 Kettlebele swings, 53/35-lb.
40 Bar facing burpees
30 Power snatches, 115/74-lb.
20 Push presses, 115/75-lb.
10 Clean & Jerks, 115/75-lb.
