January 19, 2018
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Compass CrossFit – GPP WOD
Squat Mobility / Warm-up (No Measure)
1.) 250 meter max effort row
2.) 1m pigeon stretch, R/L
3.) 1m lizard (twisted if possible), R/L
4.) 1m child’s pose w/ shoulder variation
5.) 1m goblet squat stretch, 53/35-lb.
6.) 25x barbell glute bridges, 45-lb.
Back Squat (5×5)
*Warm up to a heavy 5 and repeat for 5 sets all at the SAME weight. Try to match or beat your existing numbers.
Weighed plank (5×60(seconds).)
Using bumper plates atop the core section in one minute increments.
*Weighed only if you can already complete 1min planks without weight.
*5x Unbroken planks are the goal.
