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CrossFit Glendora – WOD

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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

Hang Snatch (Below Knee) (1-1-1-1-1-1-1)

Metcon (Calories)

Max Calories in 1 minute on the Rower

800m Run (Time)

Max Effort 800m Run

2k Row (Time)

Max Effort 2k Row


Plantar Smash/IT Band Smash/Banded Sink

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