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
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