Monday

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.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

25 burpees

15 body-weight back squats

~via CF.com
*No rack, weight come from the floor.