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
Push Press (5-5-5)
Supine Row (3×8-12)
Supine row with rings with feet on a box.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Mobility
Banded Overhead with External Rotation/Couch Stretch/T-Spine Smash
