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
Tempo Front Squat, 40X1 (3×6@60-70%)
Metcon (Time)
2 Rounds for Time
20 Thrusters (95/65)
30 Alternating 1-Arm KB Swing (53/35)
40 Sit Ups
Rx+
2 Rounds for Time
20 Thrusters (115/75)
30 Alternating 1-Arm KB Swing (53/35)
40 GHD Sit Ups
Mobility
Barbell Quad Smash/Olympic Wall Squat
