06/02/2015

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 Back Squat, 42X1 (4×6@65-75%)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

7 Pull Ups

10 Deadlifts (155/105)

14 Lunges

Rx+

10minute AMRAP

7 Chest To Bar Pull Ups

10 Deadlifts (205/145)

14 Jumping Split Squat

Mobility

Posterior Chain Floss/Banded Overhead with External Rotation