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 (5×2@85-95%)
“Fear No Evil” (Time)
100 Burpees for Time
On even minutes, starting @0:00, do 7 Wall Balls (20/14)
Rx+
150 Burpees for Time
On even minutes, starting @0:00, do 10 Wall Balls (20/14)
Mobility
IT Band Smash/Hip External Rotation
