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

WOD

CrossFit Glendora – WOD

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QOD

“To succeed in life, you need three things: a wishbone, a backbone, and a funny bone.” -Reba McEntire

Warm-up

15 Cal Bike or Row, then:

2 Rounds:

5 Inch Worms

5 Spiderman Reach (each side)

10 Abmat or GHD Sit Ups

Then:

20 Single or Double Unders

5 Kip Swings

10 Slow Air Squats

:30sec Couch Stretch (each side)

:30 Pigeon Pose (each side)

:20 Handstand Hold

Skill Work

EMOM (AMRAP – Reps)

8 min EMOM:

25 Double Unders (sub 40 singles)

Body Armor

Metcon (Time)

Max Effort L-Sit

Metcon

IRON CLAD (Time)

For Time:

150/120 cal Bike or Row

Starting at 0:00, every 2:00, perform 10 box jumps (24/20)
20 MIN TIME CAP

Mobility

Ankle Wall Stretch, Couch Stretch, Plantar Smash

BONUS BURN

Metcon (Time)

RUN

5 x 400m at fast pace (not max)

Rest 2:00 between rounds

Record total working time

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