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
Split Jerk (1-1-1-1-1-1-1)
Metcon (Time)
4 Rounds for Time
10 Pull Ups
10 Shoulder to Overhead (115/75)
25 Double Unders
Rx+
4 Rounds for Time
10 Chest to Bar Pull Ups
10 Shoulder to Overhead (155/105)
50 Double Unders
Mobility
Barbell Quad Smash/Banded Overhead
