02/08/2016

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

Pistols (10minute EMOM, 8 reps)

Metcon (Time)

4 Rounds for Time

10 Pull Ups

10 Thrusters (95/65)

400m Run

Rx+

4 Rounds for Time

10 C2B Pull Ups

10 Thrusters (115/75)

400m Run

Mobility

Banded Overhead with External Rotation/Plantar Smash