April 05, 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.
Then…
250 meter max effort row (yes a 2nd time)
Any additional mobility or drills designated by your coach.
Try not to cool down too much.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.
