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
Strict Press (5-5-5)
Lateral Lunge (5-5-5)
Metcon (AMRAP – Rounds and Reps)
12minute AMRAP
7 Thruster (95/65)
14 Kettlebell Swing (53/35)
21 Double Unders
Rx+
12minute AMRAP
7 Thrusters (115/75)
14 Kettlebell Swings (70/53)
28 Double Unders
Mobility
Glute Smash/Hip External Rotation/Shoulder Smash
