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
Front Squat (5×4@70-80%)
Strict Pull Up (5×5-10)
Metcon (Time)
5 Rounds for Time
12 Pistols (alternating)
12 Burpees
12 Sumo Deadlift Hi-Pull (53/35)
Rx+
5 Rounds for Time
14 Pistols (alternating)
14 Burpees
14 Sumo Deadlift Hi-Pull (70/53)
Mobility
Banded Sink/RC Squat/Overhead Tissue Smash