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
Single Leg RDL (3×10 each leg)
Gymnastics
Evil Wheel (3×10)
Custom Metcon
Metcon (AMRAP – Rounds and Reps)
14minute AMRAP
10 Calorie Row
10 Hand Release Push Ups
10 T2B
Rx+
14minute AMRAP
15 Calorie Row
15 Handstand Push ups
15 T2B
Mobility
Lateral Opener/Overhead Rib Mobility
