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
Front Squat (3×4@80-90%)
Strict Pull Up (3×5-10)
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
5 Hang Clean (full) (115/75)
7 Shoulder to Overhead (115/75)
9 Burpees
Rx+
10minute AMRAP
5 Hang Clean (full) (135/95)
7 Shoulder To Overhead (135/95)
9 Bar-Facing Burpees
Mobility
Barbell Quad Smash/Hip External Rotation/Lateral Opener
