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.
7 sets not for time of:
50 Ft. Front Rack Lunge
*25ft down + 25ft back.
*One weight for all seven sets.
*Teaming up and taking turns between sets is recommended to ensure rest and room for others.