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
Push Press (5-5-5)
Ring Rows (3×10)
Metcon (Time)
5 Rounds for Total Working Time
10 Sumo Deadlift Hi-Pulls (53/35)
15 Russian Kettlebell Swings (53/35)
10 Goblet Squats (53/35)
Rest 1 minute
Rx+
5 Rounds for Total Working Time
10 Sumo Deadlift Hi-Pulls (70/53)
15 Russian Kettlebell Swings (70/53)
10 Goblet Squats (70/53)
Rest 1 minute
Mobility
Banded Overhead/Olympic Wall Squat
