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

WOD

CrossFit Glendora – WOD

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QOD

“Your body was made to move. Your heart was made to race.” -Annie Thorisdottir

Warm-up

Coaches’ Warm-Up

1st Training

Weighted Box Step-Ups (3 x 10)

With a Kettlebell or Dumbbell:

3 sets of 10 alternating set-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

3-3, 6-6, 9-9, etc.

Front Squats

Box Jumps (24/20)

RX: 95/65 RX+: 135/95
Each set (3’s, 6’s, 9’s, etc.) counts as a “round”

Mobility

Coaches’ Mobility

BONUS BURN

Metcon (Calories)

SKI ERG:

16 min at a moderate pace; every 2 minutes, perform 8/6 push-ups

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