December 31, 2016
0
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 (Time)
With a partner for time:
50 Calorie row
40 Burpee box jumps
30 Pull-ups
20 HSPUs
10 Muscle-ups
20 HSPUs
30 Pull-ups
40 Burpee box jumps
50 Calorie row
*Partition reps with your partner as needed.
*Scaling available.
