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
Hovering Barbell Row (4-4-4-4)
Barbell does the not touch the floor in between reps
Ring Push Ups (4×8-12)
Metcon (AMRAP – Rounds and Reps)
8minute AMRAP
5 Pull Ups
10 Wall Balls (20/14)
Rx+
8minute AMRAP
10 Chest To Bar Pull Ups
20 Wall Balls (20/14)
Mobility
Overhead Tissue Smash/Olympic Wall Squat
