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
Pause Jerk (2-2-2-2-2)
Metcon (Time)
5 Rounds for Total Working Time
5 Shoulder To Overhead (135/95)
10 Slam Balls (25/20)
200m Run
Rest 1 minute
Rx+
5 Rounds for Total Working Time
7 Shoulder To Overhead (155/105)
14 Slam Balls (30/25)
200m Run
Rest 1 minute
Mobility
Shoulder Smash/Plantar Smash/Banded Sink
