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@70-80%)
Strict Pull Up (3×5-10)
Metcon (Time)
4 Rounds for Total Working Time
8 Power Clean (135/95)
10 Hand Release Push Up
12 Jumping Air Squat
Rest 1 minute
Rx+
4 Rounds for Total Working Time
8 Power Clean (182/125)
10 Clapping Push Ups
12 Jumping Air Squat
Rest 1 minute
Mobility
Lateral Opener/Olympic Wall Squat with External Rotation
