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
1 Turkish Get Up+3 Windmill (5 sets on each arm)
Metcon (4 Rounds for reps)
Tabata (:20/:10×8)
Kettlebell Swings (53/35)
Rest 1 minute
Wall Balls (20/14)
Rest 1 minute
Kettlebell Swings (53/35)
Rest 1 minute
Wall Balls (20/14)
Rx+
Tabata
Kettlebell Swings (70/53)
Rest 1 minute
Wall Balls (20/14)
Rest 1 minute
Kettlebell Swings (70/53)
Rest 1 minute
Wall Balls (20/14)
Mobility
IT Band Smash/Olympic Wall Squat
