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
Power Jerk (4-4-4-4)
Strict Pull Up (4×5-10)
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
5 Pull Ups
7 Kettlebell Swings (53/35)
9 Wall Balls (20/14)
Rx+
10minute AMRAP
3 Muscle Ups
9 Kettlebell Swings (70/53)
15 Wall Balls (20/14)
Mobility
Overhead Tissue Smash/IT Band Smash
