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
Single Arm Kettlebell Press (4×8 each arm)
Single Arm Kettlebell Row (4×8 each arm)
Metcon (Time)
3 Rounds for Total Working Time
10 Hang Power Snatch (95/65)
800m Run
Rest 2 minutes
Rx+
3 Rounds For Total Working Time
10 Hang Power Snatch (135/95)
800m Run
Rest 2 minutes
Mobility
Plantar Smash/Shoulder Smash/Banded Overhead
