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
Back Squat (1×10@65%, 1×10@70%, 1×10@75%)
Metcon (Time)
2 Rounds for Time
10 Pull Ups
30 1-Arm Kettlebell Swings (53/35) (alt)
800m Run
Rx+
2 Rounds for Time
15 Pull Ups
40 1-Arm Kettlebell Swings (53/35) (alt)
800m Run
Mobility
Plantar Smash/Overhead Tissue Smash