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
3 Push Press+3 Power Jerk+3 Split Jerk (5 Unbroken Sets, add weight each set)
Metcon (Time)
3 Rounds for Time
8 Burpee Step Ups (24/20)
800m Run
Rx+
3 Rounds for Time
12 Burpee Box Jumps (24/20)
800m Run
Mobility
Plantar Smash/Shoulder Smash/IT Band Smash
