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
Muscle Snatch from PP+OHS (5x(3+3), Technique > load)
Metcon (Time)
4 Rounds for Time
10 Overhead Squats (95/65)
500m Row
Rx+
4 Rounds for Time
10 Overhead Squats (135/95)
500m Row
Mobility
Shoulder Smash/Banded Overhead
