May 11, 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.
Deadlift (3-3-3-3-3)
*Take 2-3 minutes rest between efforts.
*5 minute rest before metcon.
Metcon (Time)
3 Rounds for time:
10 Deadlifts, 275/185-lb.
50 Double-unders
#CFLinchpin #dayfive
