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 (Time)
For Time:
21-15-9
Wall Balls (20/14)
Burpee
Sit Up
Rx+
For Time
21-15-9
Wall Balls (20/14)
Target Burpees (6″)
GHD Sit Up
Mobility
IT Band Smash/T-Spine Smash
