February 16, 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.
5k Row (Time)
Max Effort 5k Row
*Scaling
This is a longer-duration workout. Intermediate athletes do not need to scale this, but newer athletes may want to reduce the distance.
*Beginner Option
Row 3,000 meters
~OR~: Metcon (Time)
10k Max effort row with a partner
Trade positions every kilometer.
