Call: Ben: 626 224-8717 or Marc: 626 733-2799

QOD

CrossFit Glendora – WOD

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QOD

“Energy and persistence conquer all things.” -Benjamin Franklin

Warm-up

500m Light Row

1 Round of Strict Cindy

:30 Posterior Chain Floss each side

:30 Pigeon Pose each side

2 Rounds:

5 Kip Swings

5 Step Ups

5 Box Jumps

Barbell Warm-Up:

5 Good Mornings

5 Stiff-Legged Deadlifts

5 Sumo Deadlift High Pulls

Gymnastics

Strict Pull Up (5 x 5)

Go unbroken according to ability, from weighted to banded or anywhere in between

Metcon

ALLEY-OOP (AMRAP – Reps)

Ascending Ladder for 9 min:

3, 3, 3, then 6,6,6, then 9,9,9, etc. of:

Sumo Deadlift High Pulls (95/65)

Box Jumps (24/20)

Toes-to-Bar
Scale as needed

Mobility

Ankle Wall Stretch, Glute Smash, Posterior Chain Floss, T-Spine Smash

BONUS BURN

Metcon (Time)

SLED PUSH

(2) 45-lb plates for men, (2) 25-plates for women.

There & back = one rep:

5 Rounds:

2 Reps

1:30 Rest

Record total working time.

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