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
Deadlift (Work up to a heavy but perfect 5rep T&G Set)
Ring Push Ups (3×10-15)
Metcon (Time)
4 Rounds for Total Working Time
5 Hang Power Clean (115/75)
10 Front Squat (115/75)
15 Burpees
Rest 1 minute
Rx+
4 Rounds for Total Working Time
5 Hang Power Clean (155/105)
10 Front Squat (155/105)
15 Burpees
Rest 1 minute
Mobility
IT Band Smash/Couch Stretch
