04/13/2015

CrossFit Glendora – WOD

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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

Clean from Power Position (3-3-3-3-3)

Metcon (Time)

4 Rounds for Total Working Time

7 Thrusters (95/65)

14 Sit Ups

200m Run

1 minute Rest

Rx+

4 Rounds for Total Working Time

7 Thrusters (135/95)

14 GHD Sit Ups

200m Run

1 minute Rest

Mobility

Plantar Smash/RC Squat