Compass CrossFit – GPP WOD
Warm-up (No Measure)
Mobility / Warm-up
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 (5×5 )
Warm up to a heavy 5 and repeat for 5 sets at the same weight. Try to beat last week’s numbers.