October 05, 2017
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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.
Metcon (Time)
5 rounds for time of:
50-ft. Overhead walking lunges, 45/35-lb. plate
21 Burpees
*Let trailing knee gently kiss the ground on each lunge.
ROMWOD (No Measure)
Bring a yoga mat if you have one.
*Recomended but optional with remaining class time.
