04/07/2016

CrossFit Glendora – WOD

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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

Custom Metcon

Metcon (Time)

For Time:

1000m Run

50 Kettlebell Swings (53/35)

800m Run

40 Burpees

400m Run

30 Pistols (15 each leg)

200m Run

20 Step Down Box Jumps (24/20)

Rx+

For Time:

1000m Run

50 Kettlebell Swings (70/53)

800m Run

40 Target Burpees (6″)

400m Run

50 Pistols

200m Run

40 Step Down Box Jumps (24/20)

Mobility

Plantar Smash/Glute Smash/Ankle Wall Stretch