November 28, 2017
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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 (5-10-20)
*Sets of 5 & 10 are essentially heavy warm ups; you’re looking for your set of 20 to hit 70% of the last 5×5 you performed or 60% of your 1RM.
*This is a base to build on.
Weighted Pull-ups (10-10-10)
*Using a dumbbell between the legs.
*All three sets at the same weight.
*Fit in between lifts or after, but must be completed.
