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
2-Pause Clean (3-3-3-3-3)
Pause@knee and PP
Metcon (Time)
4 Rounds for Total Working Time
10 Hang Power Clean (115/75)
10 Burpees
200m Run
Rest 1 minute in between Rounds
Rx+
4 Rounds for Total Working Time
10 Hang Power Cleans (155/105)
10 Burpees
200m Run
Rest 1 minute in between Rounds
Mobility
Plantar Smash/IT Band Smash
