October 09, 2017
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Compass CrossFit – GPP WOD
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
+a few minutes for drills.
Warm-up (No Measure)
Mobility / Warm-up
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.
*A yoga mat may be benificial.
Push Press (3-3-3-3-3-3-3 reps)
7 attempts at a 3 rep max.
Metcon (AMRAP – Rounds)
As many rounds as possible in 8 minutes of:
8 Front Squats, 115/85-lb.
8 Burpees over the bar.
