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
Front Squat (3×6@70%)
Strict Pull Up (3×5-10)
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
6 Deadlifts (95/65)
6 Thrusters (95/65)
18 Double Unders
Rx+
10min AMRAP
7 Deadlifts (135/95)
7 Thrusters (135/95)
28 Double Unders
Mobility
Barbell Quad Smash/Banded Overhead
