March 20, 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 (AMRAP – Rounds and Reps)
Partner WOD!
Complete as many rounds as possible in 14 minutes of:
15-cal. row
15 push-ups
*Only one partner works at a time.
*Tagging is required.
*No partner no problem, drop the time to 7 minutes and GO!
#mainsiteinspired
