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
Single Arm Kettlebell Press (6-6-6)
Supine Row (3×10)
Supine row with rings with feet on a box.
Metcon (Time)
5 Rounds for Total Working Time
4 Hang Power Snatch (95/65)
8 Pull Ups
12 Wall Balls (20/14)
Rest 1 minute
Rx+
5 Rounds for Total Working Time
4 Hang Power Snatch (135/95)
8 Chest To Bar Pull Ups
16 Wall Balls (20/14)
Rest 1 minute
Mobility
Banded Overhead with External Rotation/Couch Stretch
