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
Push Press (5-5-5)
Supine Row (3×8-12)
Supine row with rings with feet on a box.
Metcon (Time)
7 Rounds for Total Working Time
7 Burpees
200m Sprint
Rest 1 minute
Rx+
7 Rounds for Total Working Time
3 Burpee Muscle Ups
200m Sprint
Rest 1 minute
Mobility
Shoulder Smash/Plantar Smash/Ankle Wall Stretch
