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 Hang Power Clean+3 Thruster+3 Split Jerk (5 Unbroken Sets, increase weight each set)
Metcon (Time)
3 Rounds for Total Working Time
500m Row
21 Wall Balls (20/14)
12 Deadlift (155/105)
Rest 1 minute
Mobility
Posterior Chain Smash/Figure-4 Stretch
