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

WOD

CrossFit Glendora – WOD

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QOD

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” -Jacob Riis

Warm-up

200m Jog

1 Round of Strict “Cindy”

2 Rounds:

5 Kip Swings

20 Double Unders

Then:

:20 Front Rack Stretch each side

:20 Wrist Stretches

Barbell Warm Up (2 Rounds):

5 Elbow Rotations

5 Strict Press

5 Hang Power Cleans

Gymnastics

Strict Pull Up (5-5-5-5)

Should be challenging and unbroken. Go weighted, use bands, or anywhere in between.

Metcon

“Criss Cross” (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double-Unders

15 Power Cleans (115/80)

30 Double-Unders

15 Toes-to-Bar
Modify as needed (sub 60 Singles Unders)

Mobility

Ankle Wall Stretch, T-Spine Smash

BONUS BURN

Metcon (Calories)

ASSAULT BIKE

4 Rounds for Calories:

2:00 Moderate/Fast Pace

1:00 Rest

:30 Fast Pace

1:00 Rest

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