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 Clean (@knee) (2-2-2-2-2)
Metcon (Time)
3 Rounds for Total Working Time
10 Thrusters (95/65)
5 Shoulder To Overhead (95/65)
400m Run
Rest 1 minute
Rx+
3 Rounds for Total Working Time
10 Thrusters (135/95)
5 Shoulder To Overhead (135/95)
400m Run
Rest 1 minute
Mobility
Plantar Smash/Barbell Quad Smash
