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
Back Squat (4×10@60-70%)
Strict Pull Up (4×5-10)
Metcon (Time)
4 Rounds for Time
20 Wall Balls (20/14)
200m Run
Rx+
4 Rounds for Time
30 Wall Balls (20/14)
200m Run
Mobility
Plantar Smash/Couch Stretch
