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 (4×4@75-85%)
Metcon (Time)
7 Rounds for Total Working Time
10 Goblet Squats (53/35)
12 Russian Kettlebell Swings (53/35)
14 Step Back Goblet Lunges (53/35)
Rest 1 minute
Rx+
7 Rounds for Total Working Time
10 Goblet Squats (70/53)
12 Russian Kettlebell Swings (70/53)
14 Step Back Goblet Lunges (70/53)
Rest 1 minute
Mobility
Glute Smash/Hip External Rotation/Couch Stretch
