06/10/2015

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

Hovering Romanian Deadlift (6-6-6-6)

Ring Push Ups (4×8)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

4 Pull Ups

8 Step Down Box Jumps (24/20)

10 Overhead Weighted Lunges (45/25)

Rx+

10minute AMRAP

6 Chest To Bar Pull Ups

10 Step Down Box Jumps (24/20)

14 Overhead Weighted Lunges (45/25)

Mobility

Banded Overhead with External Rotation/Glute Smash/Hip External Rotation