May 18, 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.
1000m Row (Time)
Max Effort 1000m Row
Rest 5 minutes,
Then…
Sumo Deadlift (5-5-5-5-5)
15 minute time cap.
https://youtu.be/wQHSYDSgDn8
