December 27, 2017
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Compass CrossFit – GPP WOD
Endurance Chiropractic & Sports Therapy: Leaky core strengthening session. (No Measure)
*Side Lying Leg Raise (10×2 R/L)
*Standing Heal Touch (10×2 R/L)
*3 min Plank
*Goblet Squat, 53/35-lb. (x20)
*Farmers Carries (50-ft.x2, R/L)
*Turkish Getup (x3, R/L)
http://endurancechiro.com/blog/do-you-have-a-6-pack-and-back-pain-fix-that-leaky-core
Deadlift (1-1-1-1-1)
*Five attempts (only) to find a quick 1RM.
*15 minute time cap.
Metcon (Time)
12 Deadlifts, 225/185-lb.
9 Ring muscle-ups
10 Deadlifts
7 Ring muscle-ups
8 Deadlifts
5 Ring muscle-ups
6 Deadlifts
3 Ring muscle-ups
4 Deadlifts
1 Ring muscle-ups
*Scaling available.
*Chest-2-bar scale 1:1 reps
*Pull-ups & dips 3:1 reps
