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
Hang Clean (Below Knee) (1-1-1-1-1-1-1)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Mobility
Couch Stretch/Banded Overhead with External Rotation