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
Clean and Jerk (1-1-1-1-1-1-1)
Metcon (Time)
3 Rounds for Time
5 Push Jerks (135/95)
10 Pull Ups
15 Slam Balls (25/20)
200m Run
Rx+
3 Rounds for Time
5 Muscle Ups
10 Push Jerks (155/105)
15 Slam Balls (25/20)
200m Run
Mobility
Overhead Tissue Smash/Plantar Smash
