08/14/2015

CrossFit Glendora – WOD

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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