Thursday

Compass CrossFit – GPP WOD

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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)

3 rounds for time of:

20 Goblet Squats

30 Sit-ups

EMOM: 5 Burpees

Men: 53-lb.

Women: 35-lb.