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
Kettlebell Windmill (3×8 each side)
Lateral Lunge (3×5 each leg)
Metcon (Time)
7 Rounds for Total Working Time
250m Row
20 Russian Kettlebell Swings (70/53)
10 Toes To Bar
Rest 1 minute
Rx+
7 Rounds for Total Working Time
250m Row
20 Kettlebell Swings (88/70)
10 Toes To Bar
Rest 1 minute
Mobility
Barbell Quad Smash/Shoulder Smash
