May 10, 2018
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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)
For time:
800m Farmer’s Carry
400m Front Rack Carry
200m Overhead Carry
Men use two 53-lb. kettlebells. Women use two 35’s.
*Scaling
Don’t be a hero, challenge yourself but pick a weight that you can use for all 3 positions.
*Use dumbells if there is no KB weight that suites you.
*While you are allowed to set the weights down for rest, dropping or throwing them will earn you 30 burpees instantly.
#CFLinchpin #dayfour
