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 Push Press+3 Power Jerk+3 Split Jerk (5 Unbroken Sets)
Metcon (Time)
7 Rounds for Total Working Time
10 T2B
15 Air Squats
10 Burpees
Rest 1 minute
Rx+
7 Rounds for Total Working Time
12 T2B
15 Jumping Air Squat
12 Target Burpees (6″)
Rest 1 minute
Mobility
Overhead Tissue Smas/Banded Overhead/Olympic Wall Squat
