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
Back Squat (5×3@80-85%)
Metcon (Time)
3 Rounds for Time
10 Sumo Deadlift Hi-Pulls (53/35)
10 Goblet Squats
500m Row
Rx+
3 Rounds for Time
15 Sumo Deadlift Hi-Pulls (70/53)
15 Goblet Squats (70/53)
500m Row
Mobility
Banded Sink/Olympic Wall Squat with External Rotation
