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
Evil Wheel (3×10)
Kettlebell Windmill (3×6)
Metcon (3 Rounds for reps)
Tabata: 8 Rounds of :20/:10
For Reps:
Tabata Thruster (75/55)
Rest 1 minute
Tabata Jumping Split Squat
Rest 1 minute
Tabata Thruster (75/55)
Rx+
For Reps:
Tabata Thruster (95/65)
Rest 1 minute
Tabata Jumping Split Squat
Rest 1 minute
Tabata Thruster (95/65)
Mobility
Posterior Chain Floss/Olympic Wall Squat
