March 31, 2018
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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.
Metcon (Time)
With a partner for time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
*25 minute time cap
*Barbell must be have full size plates for height.
*One partner work at a time.
*Tagging required.
*Resting partner must be in a hollow position on floor with hands & feet elavated for partner’s reps to count.
*Muscle-up substitutions available.
