09/10/2015

CrossFit Glendora – WOD

View Public Whiteboard

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

Kettlebell Windmill (3×8)

Weighted Hip Extension (3×10-15)

Metcon (Time)

7 Rounds for Total Working Time

5 Power Cleans (135/95)

5 Push Jerks (135/95)

5 Bar-Facing Burpees

Rest 1 minute

Rx+

7 Rounds for Total Working TIme

7 Power Cleans (155/105)

7 Push Jerks (155/105)

7 Bar-Facing Burpees

Rest 1 minute

Mobility

IT Band Smash/T-Spine Smash