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
Evil Wheel (3×10)
Weighted Hip Extension (3×10)
Metcon (Time)
7 Rounds for Total Working Time
10 Sumo Deadlift Hi-Pull (53/35)
10 Toes To Bar
200m Run
Rest 1 minute
Rx+
7 Rounds for Total Working Time
12 Sumo Deadlift Hi-Pull (70/53)
12 Toes To Bar
200m Run
Rest 1 minute
Mobility
Banded Sink/Plantar Smash