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
Deadlift (Work to a heavy (T&G) 3 rep set)
Metcon (Time)
4 Rounds for Total Working Time
10 Hand Release Push Ups
15 Russian Kettlebell Swing (70/53)
200m Run
Rest 1 minute
Rx+
4 Rounds for Total Working Time
12 Handstand Push Ups
16 Russian Kettlebell Swings (88/70)
200m Run
Rest 1 minute
Mobility
Lateral Opener/Plantar Smash
