CrossFit Glendora – WOD
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