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
Rear Foot Elevated Squats (5-5-5-5)
Evil Wheel (4×8)
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
5 Deadlift (185/125)
10 Hand Release Push Ups
15 Jumping Air Squats
Rx+
10minute AMRAP
5 Deadlift (225/155)
10 Handstand Push Ups
15 Jumping Air Squats
Mobility
Posterior Chain Smash/Posterior Chain Floss/Lateral Opener
