04/30/2015

CrossFit Glendora – WOD

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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