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@80-90%)
Metcon (Time)
4 Rounds for Total Working Time
10 Pull Ups
400m Run
Rest 2 minutes
Rx+
4 Rounds for Total Working Time
15 Chest to Bar Pull Ups
400m Run
Rest 2 minutes
Mobility
Plantar Smash/Banded Overhead with External Rotation
