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
Hovering Romanian Deadlift (8-8-8)
Metcon (Time)
4 Rounds for Total Working TIme
8 Toes-To-Bar
12 Step Down Box Jumps (24/20)
16 Kettlebell Swings (53/35)
Rest 1 minute
Rx+
4 Rounds for Total Working Time
12 Toes-To-Bar
16 Step Down Box Jumps (24/20)
20 Kettlebell Swings (70/53)
Rest 1 minute
Mobility
Posterior Chain Floss/Hip External Rotation
