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)
Complete as many rounds as possible in 12 minutes of:
This couplet combines a heavy weightlifting movement and a gymnastics movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the jump rope movement to a method and number that is challenging for you but keeps you moving.
*2:1 single-unders are our recommended scale.