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
Push Press (10-10-10)
Supine Row (3×8-12)
Supine row with rings with feet on a box.
Metcon (Time)
5 Rounds for Total Working Time
10 Deadlift (115/75)
10 Front Squat (115/75)
10 Shoulder To Overhead (115/75)
Rest 1 minute
Rx+
5 Rounds for Total Working Time
10 Deadlift (135/95)
10 Front Squat (135/95)
10 Shoulder To Overhead (135/95)
Rest 1 minute
Mobility
Barbell Quad Smash/Posterior Chain Smash
