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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“Most people overestimate what they can do in a year, and underestimate what they can do in a decade.” -Tony Robbins

Warm-up

200m Run

2 Rounds:

10 Russian KB Swings

5 Air Squats

5 Push-Ups

Then:

250m Moderate Row

2 Rounds:

:20 HS Hold

:10 Ankle Stretch (each side)

5 Kip Swings

5 Light Goblet Squats

Metcon

LITTLE SUZY (AMRAP – Rounds and Reps)

AMRAP 20:

RX:

200m Run

10 Elevated Push-Ups

10 Goblet Squats (53/35)

250m Row

RX+:

200m Run

25′ Handstand Walk

10 Pistols (Alternating)

250m Row

Mobility

Lateral Opener, Couch Stretch, Glute Smash

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