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

WOD

CrossFit Glendora – WOD

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QOD

“You’re going to be happy,” said life, “but first I’m going to make you strong.” -Ancient Proverb

Warm-up

2 min Bike or Row

2 Rounds:

5 Bar Hang Scap Retractions

5 Kip Swings

5 Pull-Ups

10 Push-Ups

:30 Front Rack Stretch

With an empty barbell:

5 Elbow Rotations

5 Strict Press

5 Push Jerks

1st Training

Metcon (AMRAP – Reps)

10 minutes of Kip Swing/Toes-to-Bar practice

Metcon

Metcon (Time)

For Time (15 min cap):

RX:

5 Rounds:

8 Shoulder-to-Overhead (95/65)

8 Pull-Ups

Then 5 Rounds:

5 Shoulder-to-Overhead (135/95)

5 Pull-Ups

RX+:

5 Rounds:

13 Shoulder-to-Overhead (95/65)

4 Ring Muscle-Ups

Then 5 Rounds:

7 Shoulder-to-Overhead (135/95)

4 Ring Muscle-Ups

Mobility

Banded Overhead, Lateral Opener, Shoulder Smash

BONUS BURN

Metcon (Calories)

ASSAULT BIKE:

10 Rounds:

1:00 Moderate/Slow Pace

:30 Fast Pace

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