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
Back Squat (Work up to a heavy set of 2)
Metcon (Time)
4 Rounds for Total Working Time
10 Burpee Step Ups (24/20)
400m Run
Rest 1 minute
Rx+
4 Rounds for Total Working Time
15 Burpee Box Jumps (24/20)
400m Run
Rest 1 minute
Mobility
Barbell Quad Smash/Glute Smash/Hip External Rotation
