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
Ring Push Ups (3×10-15)
Evil Wheel (3×10)
Metcon (AMRAP – Rounds and Reps)
20minute AMRAP
5 Power Clean (135/95)
10 Step Down Box Jumps (24/20)
15 Calorie Row
Rx+
20minute AMRAP
5 Power Clean (185/125)
10 Step Down Box Jumps (24/20)
15 Calorie Row
Mobility
IT Band Smash/Overhead Rib Mobility
