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
Strict Press (3-3-3-3-3)
Lateral Lunge (5×4)
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
8 Step Down Box Jumps (24/20)
12 Slam Balls (25/20)
Rx+
10minute AMRAP
8 Step Down Box Jumps (30/24)
12 Slam Balls (30/25)
Mobility
Shoulder Smash/Ankle Wall Stretch
