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
Turkish Get Up (5×3)
Ring Plank Hold (5×15-30sec)
Metcon (Time)
7 Rounds for Total Working Time
10 Burpee Step Ups (24/20)
15 Slam Balls (25/20)
Rest 1 minute
Rx+
7 Rounds for Total Working Time
12 Burpee Box Jumps (24/20)
18 Slam Balls (30/25)
Rest 1 minute
Mobility
IT Band Smash/T-Spine Smash
