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
Lateral Lunge (5-5-5)
Hip Extension (3×15-20)
Metcon (Time)
7 Rounds for Total Working Time
8 Step Down Box Jumps (24/20)
10 Hand Release Push Ups
12 Kettlebell Swing (53/35)
Rest 1 minute
Rx+
7 Rounds for Total Working Time
8 Step Down Box Jumps (30/24)
10 Handstand Push Ups
12 Kettlebell Swings (70/53)
Rest 1 minute
Mobility
Lateral Opener/Hip External Rotation
