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
Rear Foot Elevated Squats (6-6-6 (each leg))
Evil Wheel (3×10)
Metcon (Time)
100 Burpees for TIme
@the top of even minutes, starting at 0:00 do 7 Wall Balls (20/14)
Rx+
150 Burpees for Time
@the top of even minutes, starting at 0:00 do 10 Wall Balls (20/14)
Mobility
Glute Smash/Olympic Wall Squat
