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
Single Arm Kettlebell Press (3×10 each arm)
Metcon (Time)
5 Rounds for Time
6 Pull Ups
12 Slam Balls (25/20)
20 Double Unders
Rx+
5 Rounds for Time
6 Chest-To-Bar Pull Ups
12 Slam Balls (30/25)
30 Double Unders
Mobility
Overhead Tissue Smash/Kettlebell Calf Mobility
