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%)
Metcon (Time)
3 Rounds for Time
10 Pull Ups
10 Step Down Box Jumps (24/20)
400m Run
Rx+
3 Rounds for Time
10 Chest To Bar Pull Ups
10 Step Down Box Jumps (30/24)
400m Run
Mobility
Banded Overhead with External Rotation/Plantar Smash
