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
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
12 Wall Balls (20/14)
12 Kettlebell Swings (53/35)
-then-
Rest 5 minutes
Rx+
10minute AMRAP
15 Wall Balls (20/14)
15 Kettlebell Swings (70/53)
-then-
Rest 5minutes
Metcon (Time)
3 Rounds for Time
15 Wall Balls (20/14)
15 Burpees
30 Double Unders
Rx+
3 Rounds for Time
20 Wall Balls (20/14)
20 Burpees
80 Double Unders
Mobility
Ankle Wall Stretch/Olympic Wall Squat
