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
Rear Foot Elevated Squats (4×6 each leg)
Ring Plank Hold (4×15-30sec)
Metcon (AMRAP – Rounds and Reps)
12minute AMRAP
12 Burpees
12 Step Down Box Jumps (24/20)
12 Pistols (6 each leg)
Rx+
12minute AMRAP
12 Burpee Box Jumps (24/20)
12 Pistols (6 each leg)
Mobility
Banded Overhead with External Rotation/Olympic Wall Squat
