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
Single Arm Kettlebell Press (4×6 each arm)
Supine Row (4×8-12)
Supine row with rings with feet on a box.
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
10 Burpees
10 Step Down Box Jumps (24/20)
20 Double Unders
Rx+
10 minute AMRAP
10 Burpees
10 Step Down Box Jumps (30/24)
50 Double Unders
Mobility
Glute Smash/Hip External Rotation/Ankle Wall Stretch
