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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“If you don’t change direction, you may end up where you are heading.” -Lao Tzu

Once you have established a routine, keeping with the routine can feel easy.

Breaking out of it – healthy or unhealthy – is a challenge.

As we embark on a new year, take time to step back and evaluate your routine, your habits, the motions you’ve “settled” into.

Are they habits you’ve developed by choice, or convenience?

By your will and desire to excel, or your desire for comfort?

Is it time to change direction?

Because if you don’t, you just may end up where you’re heading….

Warm-up

2:00 of Rowing

1 Round of Strict Cindy

10 Burpees

Then:

:30 Pigeon Pose

:20 Couch Stretch

Barbell Warm-Up (2 Rounds):

5 Stiff-Legged Deadlifts

5 Push Press

5 Good Mornings

Gymnastics

Strict Pull Up/Hip Ext (AMRAP – Reps)

10 min EMOM:

Odd Minutes:

5 Strict Pull-Ups

Even Minutes:

10 Hip Extensions
Scale as needed, including go weighted on one or both movements.

If class size is greater than 5, athletes can start on opposite movements.

Metcon

TIGER TAIL (Time)

100 cal Bike or Row

Every 2:00, perform 5 Burpees

*20:00 time cap*

Mobility

Couch Stretch, Posterior Chain Floss

BONUS BURN

Metcon (Time)

SLED PUSH

8 Rounds:

“There” at medium pace, “Back” at fast pace

Rest 1:00

Men: Two 45-lb plates each side

Women: One 45, one 25-lb plate each side

Record total working time

Leave a Reply

*

captcha

Please enter the CAPTCHA text