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
Romanian Deadlift (3-3-3-3-3)
Barbell movement consisting of isolated hip extension with a constant angle of the knee.
Single Arm Kettlebell Press (4-4-4-4-4)
Metcon (Time)
4 Rounds for Total Working Time
8 Toes To Bar
16 Kettlebell Swings (53/35)
24 Double Unders
Rest 1 minute
Rx+
4 Rounds for Total Working Time
12 Toes To Bar
18 Kettlebell Swings (70/53)
36 Double Unders
Rest 1 minute
Mobility
Ankle Wall Stretch/RC Squat
