March 27, 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
+ Anything your coach wants to add
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
*Men: 10-ft. target
*Women: 9-ft. target
*Scaling
If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.
