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
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
