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
Turkish Get Up (3x3each arm)
Metcon (AMRAP – Rounds and Reps)
20minute AMRAP
250m Row
10 Deadlifts (185/125)
20 Double Unders
Rx+
20minute AMRAP
250m Row
10 Deadlifts (225/155)
40 Double Unders
Mobility
Posterior Chain Smash/Shoulder Smash
