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 Front Squat, 42X1 (4×4@75-85%)
Strict Pull Up (4×5-10)
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
10 Goblet Squat (53/35)
15 Russian Kettlebell Swing (53/35)
20 Double Unders
Rx+
10minute AMRAP
10 Goblet Squat (70/53)
15 Russian Kettlebell Swing (70/53)
30 Double Unders
Mobility
Posterior Chain Floss/T-Spine Smash
