June 28, 2018
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.
Squat Clean (2-2-2-2-2)
*Partner up and find a 2RM in 15 minutes or less.
*5 attempts max
*Touch N’ Go
2000m for time of: “The Rowling Game”
*Each partner will attempt to get the rower to a perfect 100 meter mark.
*Pulling must stop at the 80 meter mark.
*Partners must both complete burpees for the +/- difference above or under 100 meters.
*Trade after every round until 2000 meters have been accumulated.
*No resetting the rower.
Inspired by @TrainFTW