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 Leg RDL (4×6 each leg)
Evil Wheel (3×10)
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
10 Pull Ups
10 Goblet Step Back Lunges (53/35)
10 Calorie Row
Mobility
Banded Overhead with External Rotation/ Glute Smash/Hip External Rotation
