January 11, 2018
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
10x Palm Roll
Metcon (AMRAP – Reps)
30 minutes (or 10 rounds) of:
Min 1: Calorie row, 12/10
Min 2: 15 Wall-ball-shots, 20/14-lb.
Min 3: HSPU, AMRAP
*The first two minutes are treated as an EMOM, and your score is total number of HSPUs completed in the 10 rounds.
*If Minute 1 or 2 are not completed minute 3 will not count towards score.