CrossFit Glendora – WOD
Warm-up
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
Weightlifting
Single Arm Kettlebell Press (3×8 each arm)
Bent Over Row (10-10-10)
Metcon
Metcon (AMRAP – Rounds and Reps)
15minute AMRAP
10 Pistols (5 each leg)
15 Sit Ups
20 Double Unders
Rx+
15minute AMRAP
20 Pistols (10 each leg)
20 GHD Sit Ups
40 Double Unders
Mobility
Glute Smash/Hip External Rotation/Ankle Wall Stretch
