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)
Evil Wheel (3×10)
Metcon (Time)
7 Rounds for Total Working Time
7 Thruster (95/65)
14 Calorie Row
Rest 1 minute
Rx+
7 Rounds for Total Working Time
7 Thruster (135/95)
21 Calorie Row
Rest 1 minute
Mobility
Barbell Quad Smash/Couch Stretch
