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
Metcon
Metcon (10 Rounds for reps)
10min EMOM,
Even: 5-10 Pull Ups
Odd: 8 Pistols (4 each leg)
Rx+
10min EMOM, Even: 10 C2B Pull Ups
Odd: 10 Pistols (5 each leg)
@11:00 begin Part 2
Metcon (AMRAP – Rounds and Reps)
20minute AMRAP
400m Run
20 Sit Ups
10 Step Down Box Jumps (24/20)
Rx+
20minute AMRAP
400m Run
20 GHD Sit Ups
10 Step Down Box Jumps (30/24)
Mobility
Plantar Smash/Glute Smash/Hip External Rotation
