November 06, 2017
Compass CrossFit – GPP WOD
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.
Back Squat (5×5 )
*Warm up to a heavy 5 and repeat for 5 sets all at the SAME weight. Try to match or beat your existing numbers.
*Work in 10x pull-ups in between each set; weighted if possible (dumbbells only). Not necessarily unbroken.