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
Step Back Weighted Lunge (3×8 each leg)
Ring Plank Hold (5×15-30)
Metcon (Time)
4 Rounds for Time
10 Pistols (5 each leg)
20 Russian Kettlebell Swings (70/53)
30 Double Unders
Rx+
4 Rounds for Time
12 Pistols (6 each leg)
25 Russian Kettlebell Swings (70/53)
75 Double Unders
Mobility
Ankle Wall Stretch/Posterior Chain Floss
