April 12, 2018
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 (AMRAP – Rounds and Reps)
AMRAP 15 minutes of:
25-ft Handstand walk
25-ft Walking lunge
*3:1 DU scale
*Much like the April warm-up there are many scales for these handstand walks. One specially used for today is 360s in a plank position with your feet or knees on a box. 3x 360s to substitute 1x 25-ft HS walk for today.
Otherwise, the normal scales are also allowed.