06/23/2015

CrossFit Glendora – WOD

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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