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
Back Squat (3×8@70-80%)
Strict Pull Up (3×5-10)
Metcon (Time)
4 Rounds for Time
10 Kettlebell Swing (53/35)
5 Kettlebell Thruster (R) (53/35)
5 Kettlebell Thruster (L) (53/35)
20 Sit Ups
Rx+
4 Rounds for Time
15 Kettlebell Swings (53/35)
7 Kettlebell Thruster (R) (53/35)
7 Kettlebell Thruster (L) (53/35)
20 GHD Sit Ups
Mobility
Plantar Smash/Couch Stretch/Shoulder Smash
