January 07, 2017
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Compass CrossFit – GPP WOD
CLASS IS AT 10:00AM
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)
10-1-10 reps of:
1.5x Bodyweight deadlift
Bodyweight bench press
.75x Bodyweight clean
*With a partner
