January 25, 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.
Deadlift (5-5-5-5-5)
*Five TnG sets, all at the same weight.
*Take 2-3 warm-up sets of 3-5 reps to find the correct load for your 5×5
*Rest exactly 2 minutes between sets.
Pull-ups (5x Max reps {strict})
*Scaling available
*Rest exactly 2 minutes between attempts.
