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
Single Arm Kettlebell Press (3×6 each arm)
Hip Extension (3×15-20)
Metcon (Time)
5 Rounds for Total Working Time
5 Hang Power Snatch (95/65)
10 Toes-To-Bar
350m Row
Rest 1 minute
Rx+
5 Rounds for Total Working Time
5 Hang Power Snatch (135/95)
15 Toes-To-Bar
500m Row
Rest 1 minute
Mobility
Shoulder Smash/Couch Stretch
