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
Turkish Get Up (3×5 each arm)
Metcon (Time)
4 Rounds for Total Working Time
10 Front Squat (95/65)
20 Slam Balls (25/20)
400m Run
Rest 2 minutes
Rx+
4 Rounds for Total Working Time
10 Front Squat (155/105)
20 Slam Balls (30/25)
400m Run
Rest 2 minutes
Mobility
Plantar Smash/Barbell Quad Smash/Olympic Wall Squat
