05/01/2015

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

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