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
Push Press (8-8-8)
Metcon (Time)
5 Rounds for Time
9 Front Squats (95/65)
9 Shoulder-To-Overhead (95/65)
9 Pull Ups
Rx+
5 Rounds for Time
9 Front Squats (135/95)
9 Shoulder-To-Overhead (135/95)
9 Chest-To-Bar Pull Ups
Mobility
Barbell Quad Smash/Banded Overhead with External Rotation