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.
150116 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups
Men: 275 lb.
Women: 185 lb.
*Scaling
This AMRAP is heavy and includes a high volume on the GHD. Newer athletes should reduce the load on the deadlift and 90% of our athletes should avoid the GHD.
The deadlift should be heavy yet manageable.
*Intermediate Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups, to parallel
Men: 225 lb.
Women: 155 lb.
*Beginner Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 sit-ups
Men: 135 lb.
Women: 95 lb.
#CF.com
