02/19/2016

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

Back Squat (3×12@60%)

Strict Pull Up (3×5-10)

Metcon (Time)

For Time:

21-15-9

Power Clean (135/95)

Pull Ups

Jumping Air Squat

Rx+

21-15-9

Power Clean (155/105)

C2B Pull Ups

Jumping Air Squat

Mobility

Posterior Chain Smash/Ankle Wall Stretch