04/16/2015

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

Evil Wheel (3×10)

Hip Extension (3×15)

Metcon (AMRAP – Rounds and Reps)

20minute AMRAP

10 Kettlebell Swings (53/35)

12 Wall Balls (20/14)

14 Lunges

Mobility

Glute Smash/Figure-4/T-Spine Smash