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
Single Arm Kettlebell Press (6-6-6)
Evil Wheel (3×10)
Metcon (Time)
4 Rounds for Time
20 Calorie Row
25 Double Unders
20 Step Back Lunges
Rx+
4 Rounds for Time
30 Calorie Row
60 Double Unders
30 Jumping Split Squat
Mobility
Ankle Wall Stretch/Glute Smash/Figure-4 Stretch
