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@70-80%)
Metcon (Time)
5 Rounds for Total Working Time
10 Step Down Box Jumps (24/20)
20 Russian Kettlebell Swings (53/35)
10 Sumo Deadlift Hi-Pulls (53/35)
Rest 1 minute
Rx+
5 Rounds for Total Working Time
15 Step Down Box Jumps (24/20)
25 Russian Kettlebell Swings (70/53)
15 Sumo Deadlift Hi-Pulls (24/20)
Rest 1 minute
Mobility
Glute Smash/Hip External Rotation
