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 Split Jerk (5x(3+3))
Evil Wheel (5×6)
Metcon (AMRAP – Rounds and Reps)
15minute AMRAP
15 Calorie Row
10 T2B
15 Push Press (75/55)
Rx+
15minute AMRAP
20 Calorie Row
10 T2B
20 Push Press (95/65)
Mobility
Banded Overhead/Olympic Wall Squat
