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 Jerk+Jerk (5x(1+1))
Metcon (Time)
5 Rounds for Total Working Time
7 Pull Ups
9 Step Down Box Jumps (24/20)
11 Slam Balls (25/20)
Rest 1 minute
Rx+
5 Rounds for Total Working Time
9 Chest To Bar Pull Ups
11 Step Down Box Jumps (24/20)
13 Slam Balls (30/25)
Rest 1 minute
Mobility
Overhead Tissue Smash/IT Band Smash
