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
Split Jerk (2-2-2-2-2)
Metcon (Time)
3 Rounds for Time
10 Power Clean & Jerks (135/95)
20 Wall Balls (20/14)
Rx+
3 Rounds for Time
10 Power Clean & Jerks (155/105)
30 Wall Balls (20/14)
Mobility
IT Band Smash/Shoulder Smash/Banded Overhead
