10/07/2015

CrossFit Glendora – WOD

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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

Strict Press (Singles to Max)

Lateral Lunge (4×4)

Metcon (Time)

For Time:

400m Run

21 Deadlift (185/125)

400m Run

15 Deadlift (185/125)

400m Run

9 Deadlift (185/125)

Rx+

For Time

400m Run

21 Deadlift (225/155)

400m Run

15 Deadlift (225/155)

400m Run

9 Deadlift (225/155)

Mobility

Posterior Chain Smash/Posterior Chain Floss/Plantar Smash