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
Romanian Deadlift (10-10-10)
Barbell movement consisting of isolated hip extension with a constant angle of the knee.
Strict Pull Up (3×8-12)
Metcon
Metcon (AMRAP – Rounds and Reps)
8minute AMRAP
12 Wall Balls (20/14)
8 Calorie Row
Rx+
8minute AMRAP
8 Wall Balls (20/14, 12′)
12 Calorie Row
Mobility
Posterior Chain Floss/Overhead Tissue Smash
