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
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