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

WOD

CrossFit Glendora – WOD

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QOD

“I might not be the fastest, I might not be the most ‘gymnasty’ out there, but I’ll tell you what I’m never going to stop — ever stop — believing in what I can do.”

-Lindsey Valenzuela

Warm-up

200m Run

20 Single or Double Unders

:30 Overhead Rib Mobility

10 Vertical Leg Raises (each side)

Then, with a PVC (2 Rounds):

5 Pass-Throughs

5 Overhead Squats

Then:

:30 Ankle Stretches

:30 Pigeon Pose each side

With an empty barbell:

5 Overhead Squats

5 Stiff-legged deadlifts

5 Deadlifts

1st Training

Metcon (AMRAP – Reps)

10 minutes of Handstand Practice
Could include HS Holds, HS Walks, Kipping HSPU practice, Push-Ups with feet elevated, etc.

Metcon

Metcon (Time)

3 Rounds for Time (20 min cap):

RX:

15 Deadlifts (155/105)

30 Air Squats

75 Double Unders

RX+:

15 Deadlifts (225/155)

35 Overhead Squats (75/55)

90 Double Unders
RX+ version is Online Qualifier WOD #1

Mobility

Ankle wall stretch, Plantar smash, Posterior chain floss, Shoulder smash

EXTRA MILE

Metcon (Time)

5 Rounds:

200m Sandbag Carry

Rest 2 min between rounds
Record total working time

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