June 14, 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.
Back Squat (5-5-5-5-5-5-5)
Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement, start light and slowly add weight as they are comfortable.
BSP: Metcon (Time)
For the Barbell Strength Program folks only.
6-5-4-3-2-1 for time of:
Ring Muscle-ups
Each round complete the following as well,
15 Cal Row
15 Box jump overs, 24/20-in.
*Scale the MUs 2:1 pull-ups (any) & dips if needed.
