Tuesday

Compass CrossFit – GPP WOD

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Warm-up (No Measure)

WARM-UP

3 Rounds

10 Banded Squats (Band or Hip Circle above knees)

:30 Goblet Squat Hold

5 Cat/Cowls

5/5 Single Leg Glute Bridges
*After your general warm-up break out barbells and focus on the FS. With the heavy loading, we are looking to keep the midline locked while keeping the rack position high. These two elements work together..if one fails, so does the other.

Front Squat (5-3-1-1-1)

*5 moderate

*3 moderate-heavy

*1s build to heavy

Metcon (AMRAP – Rounds)

WORKOUT

EMOM x 20 MINUTES

Minute 1 – 18/14 Calorie Row

Minute 2 – 15 DB Front Squats (50/35)|(35/20)

Minute 3 – 10 Up-Down + Box Jump Over

Minute 4 – Rest