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 Back Squat, 40X1 (3×8@65-75%)
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
5 Pull Ups
10 Thrusters (75/55)
15 Sit Ups
Rx+
10minute AMRAP
5 Chest To Bar Pull Ups
10 Thrusters (95/65)
15 GHD Sit Ups
Mobility
Banded Overhead with External Rotation/Barbell Quad Smash
