CrossFit Glendora – WOD
“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….
2:00 of Rowing
1 Round of Strict Cindy
:30 Pigeon Pose
:20 Couch Stretch
Barbell Warm-Up (2 Rounds):
5 Stiff-Legged Deadlifts
5 Push Press
5 Good Mornings
Strict Pull Up/Hip Ext (AMRAP – Reps)
10 min EMOM:
5 Strict Pull-Ups
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.
TIGER TAIL (Time)
100 cal Bike or Row
Every 2:00, perform 5 Burpees
*20:00 time cap*
Couch Stretch, Posterior Chain Floss
“There” at medium pace, “Back” at fast pace
Men: Two 45-lb plates each side
Women: One 45, one 25-lb plate each side
Record total working time