January 17, 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)
10 rounds (or 30 minutes) of:
1st 2 minutes:
250 meter Row
5 Burpees over rower
3rd minute:
10 Push press, 95/65-lb.
10 Good mornings, 95/65-lb.
*10 points available for 10 rounds, if any work is not completed for either assignment a point is lost for the whole 3 min. round.
