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
Hang Power Clean+Hang Clean (5 sets, (2+2))
Metcon
Metcon (Time)
3 Rounds for Total Working Time
10 Power Cleans (95/65)
10 Push Press (95/65)
10 Bar-Facing Burpees
Rest 1 minute
Rx+
3 Rounds for Total Working Time
10 Power Cleans (135/95)
10 Push Press (135/95)
20 Bar-Facing Burpees
Rest 1 minute
Mobility
IT Band Smash/Banded Sink
