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@65-75%)
Strict Pull Up (3×5-10)
Metcon (AMRAP – Rounds and Reps)
8minute AMRAP
10 Slam Balls (25/20)
12 Jumping Air Squats
15 Double Unders
Rx+
8minute AMRAP
12 Slam Balls (30/25)
14 Jumping Air Squats
20 Double Unders
Mobility
Posterior Chain Floss/RC Squat