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
Evil Wheel (3×10)
Half Get-Up (3×5 each arm)
Metcon (Time)
For Total Working Time
40 Calorie Row, rest 2 minutes
40 Wall Balls (20/14), rest 2 minutes
30 Calorie Row, rest 2 minutes
30 Wall Balls (20/14)
Rx+
For Total Working Time
50 Calorie Row, rest 2 minutes
50 Wall Balls (20/14), rest 2 minutes
40 Calorie Row, rest 2 minutes
40 Wall Balls (20/14)
Mobility
Hip External Rotation/RC Squat
