04/21/2015

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

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