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
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