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
Turkish Get Up (3×5 unbroken reps)
Rear Foot Elevated Squats (3×8 each leg)
Metcon (Time)
4 Rounds for Time
5 Power Cleans (135/95)
25 Double Unders
500m Row
Rx+
4 Rounds for Time
5 Unbroken Power Cleans (185/125)
35 Unbroken Double Unders
500m Row
Mobility
Shoulder Smash/T-Spine Smash
