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
Push Press (5-5-5)
Supine Row (3×8-12)
Supine row with rings with feet on a box.
Metcon (Time)
4 Rounds for Time
7 Hang Clusters (95/65)
400m Run
Rx+
4 Rounds for Time
7 Hang Clusters (115/75)
400m Run
Mobility
Plantar Smash/RC Squat
