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

WOD

CrossFit Glendora – WOD

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QOD

“Your talent is God’s gift to you. What you do with it is your gift back to God.” -Leo Buscaglia

Warm-up

Coaches’ Warm-Up

Gymnastics

Handstand Push-Up/Walk Work

7 Minute EMOM:

3-5 Strict, Kipping, or Modified HSPU; -OR-

20′-25′ Handstand Walk

Metcon

HANDS DOWN (AMRAP – Rounds and Reps)

AMRAP 12:

RX:

20 Sit-Ups

10 cal Bike or Row

10 Pull-Ups

RX+:

15 GHD Sit-Ups

10 cal Bike or Row

5 Bar Muscle-ups

Mobility

Banded Sink, Lateral Opener

BONUS BURN

Metcon (AMRAP – Reps)

10 min EMOM:

7 Burpees to 6″ target

Go hard!

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