05/15/2015

CrossFit Glendora – WOD

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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