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
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