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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“The only difference between feedback and criticism, is how you hear it.” -Tim Grover

Warm-up

200m jog

10 Push Ups

10 Slow Air Squats

20 Double Unders

:20 sec Handstand Hold

:20 sec Ankle Stretches

20 Double Unders

5 Handstand or Deficit Push-Ups

Barbell Warm-Up (2 Rounds):

5 Good Mornings

5 Strict Press

5 Push Press

Gymnastics

Handstand Walk (5 x 25 ft)

25 ft = 1 rep.

Handstand Walk modifications could include Handstand Holds, HSPU (strict or kipping), Deficit Push-Ups, etc. depending on ability.

Metcon

GRIT-IRON Part I (AMRAP – Rounds and Reps)

AMRAP 5:

9 Bar-Facing Burpees

9 Push Press

27 Double Unders

RX: 95/65

RX+: 115/80

Rest 3 Minutes
(Sub 54 Single Unders)

GRIT-IRON Part II (AMRAP – Rounds and Reps)

AMRAP 5:

9 Bar-Facing Burpees

7 Push Press

27 Double Unders

RX: 115/80

RX+: 135/95
(Sub 54 Single Unders)

Mobility

Ankle Wall Stretch, Plantar Smash, Lateral Opener

BONUS BURN

Metcon (Time)

ASSAULT BIKE

60 Calories

3:00 Rest

50 Calories

2:30 Rest

40 Calories

2:00 Rest

30 Calories

1:30 Rest

20 Calories

1:00 Rest

10 Calories

Record total time, including rest

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