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)
Ring Push Ups (4×10-15)
Metcon (Time)
3 Rounds for Time
20 Kettlebell Swings (53/35)
800m Run
Rx+
3 Rounds for Time
20 Kettlebell Swings (70/53)
800m Run
Mobility
Plantar Smash/Lateral Opener/Posterior Chain Floss
