CrossFit Glendora – WOD
CFG warm up (No Measure)
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Push Press (4-4-4-4)
Supine Row (4×6-10)
Supine row with rings with feet on a box.
Metcon (Time)
4 Rounds for Time
10 Push Jerk (115/75)
25 Russian KB Swings (70/53)
30 Double Unders
Rx+
4 Rounds for Time
10 Push Jerk (135/95)
30 Russian KB Swing (70/53)
60 Double Unders
Mobility
Ankle Wall Stretch/Banded Overhead
