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
Back Squat (3×12@60%)
Supine Row (3×6-12)
Supine row with rings with feet on a box.
Metcon (3 Rounds for reps)
Tabata Box Jumps (24/20)
Rest 1 minute
Tabata Jumping Air Squat
Rest 1 minute
Tabata Calorie Row
Mobility
Posterior Chain Floss/IT Band Smash
