January 14, 2017
0
Compass CrossFit, 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)
With a partner-
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats
-via CF main site 170111
*Alternate rounds with your partner.
