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, 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
