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
Step Back Weighted Lunge (3×10 each leg)
Bent Over Row (3×10)
Custom Metcon
Metcon (4 Rounds for reps)
Tabata (:20 On/:10 Off x 8 Rounds)
Hang Power Clean (below knee) (75/55)
Push Press (75/55)
Jumping Air Squat
Push Press (75/55)
Rest 1 minute between movements
Rx+
Tabata (:20 On/:10 Off x 8 Rounds)
Hang Power Clean (below knee) (115/75)
Push Press (115/75)
Jumping Air Squat
Push Press (115/75)
Rest 1 minute between movements
Mobility
Shoulder Smash/Banded Overhead with External Rotation/Couch Stretch
