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
Strict Press (10-10-10)
Bent Over Row (10-10-10)
Custom Metcon
Metcon (Time)
3 Rounds for Time
10 Front Squat (115/75)
10 Push Jerk (115/75)
800m Run
Rx+
3 Rounds for Time
10 Front Squat (155/105)
10 Push Jerk (155/105)
800m Run
Mobility
Plantar Smash/Shoulder Smash/Banded Overhead
