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
Pistols (10min Volume)
Metcon (Time)
For Time:
750m Row
20 Wall Balls (20/14)
500m Row
20 Sit Ups
250m Row
20 Wall Balls (20/14)
Rx+
For Time:
1000m Row
30 Wall Balls (20/14)
750m Row
30 GHD Sit Ups
500m Row
30 Wall Balls (20/14)
Mobility
RC Squat/Couch Stretch
