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
Single Arm Kettlebell Press (3×6)
Supine Row (3×8-12)
Supine row with rings with feet on a box.
Metcon (Time)
4 Rounds for Total Working Time
5 Hang Power Snatch (95/65)
5 Overhead Squat (95/65)
20 Calorie Row
Rest 1 minute
Rx+
4 Rounds for Total Working Time
5 Hang Power Snatch (135/95)
5 Overhead Squat (135/95)
30 Calorie Row
Rest 1 minute
Mobility
Shoulder Smash/Banded Sink
