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
1 Turkish Get Up+3 Windmill (5 sets on each arm)
Ring Plank Hold (5×15-30sec)
Metcon (Time)
4 Rounds for Time
500m Row
25 Double Unders
15 Wall Balls (20/14)
Rx+
4 Rounds for Time
500m Row
50 Double Unders
25 Wall Balls (20/14)
Mobility
Couch Stretch/Shoulder Smash
