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 Snatch (3-3-3-3-3)
Metcon (Time)
3 Rounds for Time
5 Hang Power Snatch (95/65)
5 Overhead Squats (95/65)
400m Run
Rx+
3 Rounds for Time
5 Hang Power Snatch (135/95)
5 Overhead Squats (135/95)
400m Run
Mobility
Shoulder Smash/Plantar Smash/Sleeper Stretch
