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

WOD

CrossFit Glendora – WOD

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QOD

“When it’s obvious the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius

Warm-up

2:00 of Rowing

2 Rounds:

5 Kip Swings

5 Inch Worms

5 Burpees

Then:

:30 Posterior Chain Floss

:30 Pigeon Pose

Then:

Barbell Warm-Up (2 Rounds):

5 Good Mornings

5 Hang Power Cleans

5 Strict Press

Weightlifting

Strict Press (3-3-3-3)

Build in weight each set, not to exceed 80% of 1 RM

Metcon

TOP FLOOR (AMRAP – Rounds and Reps)

15 min AMRAP:

500m Row

10 Toes-to-Bar

10 Push Press

RX: 75/55 RX+: 95/65

Mobility

Shoulder Smash, Banded Overhead, T-Spine Smash

EXTRA MILE

Yoke Carry (4 x 50 feet)

50 ft = 1 rep

Back rack position, keep a stable core and steady pace at a challenging weight.

Rest 2 min between sets.

Record weight you added to yoke.

Metcon (Calories)

Assault Bike Conditioning

8 rounds:

:30 Easy Pace

:30 Fast Pace

:30 Rest

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