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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” -Helen Keller

Warm-up

200m Run

1 Round of Strict “Cindy”

:30 Couch Stretch

:30 Pigeon Pose

5 Inch Worms

5 Burpees

Barbell Warm-Up (2 Rounds):

5 Elbow Rotations

5 Strict Press

5 Front Squats

After Strict Pull Ups, Coaches will lead a WOD-specific warm-up

Gymnastics

Strict Pull Up (5 x 5)

Should be challenging, and unbroken; use bands or go weighted, depending on ability

Metcon

HARVEST MOON (Time)

4 rounds for time:

400m Run

15 Front Squats

Rest 1:00 between rounds

RX: 75/55 RX+ 95/65

Record total working time

Mobility

Plantar Smash, Quad Smash, Posterior Chain Floss

BONUS BURN

Metcon (Calories)

ASSAULT BIKE

5 Rounds:

1:00 Moderate/Fast Pace

:30sec Easy Pace

:30sec Rest

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