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

WOD

CrossFit Glendora – WOD

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Warm-up

15 cal Bike or Row

5 Spiderman & Reach

10 Push Ups

10 Slow Air Squats

20 Double Unders

:30 Pigeon Pose (each side)

:30 Couch Stretch

15 cal Bike or Row

Barbell Warm-Up:

5 Good Mornings

5 Strict Press

5 Hang Power Cleans

5 Front Squats

QOD

“It always seems impossible until it’s done.” -Nelson Mandela

Metcon

EVER AFTER (AMRAP – Rounds and Reps)

Partner WOD (one person working at a time):

20 Min AMRAP:

40 Cal Bike

40 Burpees

40 Walking Lunges

80 Double Unders

Rower may be used only if needed; sub 160 Singles for 80 Double Unders

Mobility

Olympic Wall Squat, Couch Stretch, Ankle Wall Stretch

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