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
Tempo Back Squat, 42X1 (4×6@65-80%)
Metcon (AMRAP – Rounds and Reps)
12minute AMRAP
5 Thruster (95/65)
10 Burpee Step Ups (24/20)
15 Double Unders
Rx+
12minute AMRAP
5 Thrusters (135/95)
10 Burpee Box Jumps (24/20)
25 Double Unders
Mobility
Barbell Quad Smash/IT Band Smash
