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+Clean (5x(1+1))
Metcon (Time)
5 Rounds for Total Working Time
7 Hang Clean (full squat) (115/75)
9 Hand Release Push Ups
11 Burpees
Rest 1 minute
Rx+
5 Rounds for Total Working Time
7 Hang Clean (full squat) (155/105)
9 Handstand Push Ups
11 Burpees
Rest 1 minute
Mobility
Lateral Opener/IT Band Smash
