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
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