December 30, 2017
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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.
2013 CrossFit Games “Row 2” (Time)
21,097 meter Row
~OR~
Metcon (Time)
PARTNER ROW!
W/ a Partner for time:
Row 21,097 meters, Concept 2 Rower
Partners can trade anytime they want but the resting partner must complete 10 power snatches (95/75-lb.) before getting on the rower.
