Call: Ben: 626 224-8717 or Marc: 626 733-2799

03/22/2016

CrossFit Glendora – WOD

View Public Whiteboard

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

Hang Power Clean+Hang Clean (5x(2+2))

Custom Metcon

Metcon (Time)

21-15-9

Thruster (95/65)

Step Down Box Jump (24/20)

Calorie Row

Rx+

21-15-9

Unbroken Thrusters (95/65)

Step Down Box Jumps (30/24)

Calorie Row

Mobility

Barbell Quad Smash/Couch Stretch

Leave a Reply

*

captcha

Please enter the CAPTCHA text