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%)
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