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
Push Press (10-10-10)
Supine Row (3×8-12)
Supine row with rings with feet on a box.
Metcon (Time)
4 Rounds for Time
5 Thruster (135/95)
10 Burpees
20 Double Unders
Rx+
4 Rounds for Time
5 Thruster (155/105)
15 Burpees
50 Double Unders
Mobility
Barbell Quad Smash/Ankle Wall Stretch
