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
Front Squat (3×8@65-75%)
Strict Pull Up (3×6-12)
Metcon (Time)
4 Rounds for Time
7 Kettlebell Front Squat (R) (53/35)
7 Suitcase Deadlift (L) (53/35)
7 Kettlebell Front Squat (L) (53/35)
7 Suitcase Deadlift (R) (53/35)
20 Double Unders
Rx+
4 Rounds for Time
7 Kettlebell Front Squat (R) (70/53)
7 Suitcase Deadlift (L) (70/53)
7 Kettlebell Front Squat (L) (70/53)
7 Suitcase Deadlift (R) (70/53)
50 Double Unders
Mobility
Glute Smash/Figure 4 Stretch/RC Squat