CrossFit Glendora – WOD
Warm-up
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
Weightlifting
Back Squat (3×10@60-70%)
Gymnastics
Strict Pull Up (4×8-12)
Metcon (AMRAP – Rounds and Reps)
8minute AMRAP
10 Kettlebell Swings (53/35)
10 Burpees
Rx+
8minute AMRAP
10 Kettlebell Swings (70/53)
10 Burpees
Mobility
IT Band Smash/Olympic Wall Squat
