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 (4×4@80-90%)
Ring Push Ups (4×8-12)
Metcon (AMRAP – Rounds and Reps)
8minute AMRAP
8 Wall Balls (20/14)
12 Russian Kettlebell Swing (70/53)
Rx+
8minute AMRAP
12 Wall Balls (20/14)
16 Russian Kettlebell Swings (88/70)
Mobility
Olympic Wall Squat/IT Band Smash
