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 Romanian Deadlift (4-4-4-4)
Ring Push Ups (4×8-12)
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
5 Hang Power Cleans (135/95)
10 Hand Release Push Ups
20 Double Unders
Rx+
10minute AMRAP
5 Hang Power Cleans (155/105)
10 Handstand Push Ups
40 Double Unders
Mobility
Lateral Opener/Posterior Chain Floss
