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

WOD

CrossFit Glendora – WOD

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QOD

“It’s not always a good day, but it’s about slowly taking on your weakness and always making progress keep getting stronger. Keep getting better.” -Patrick Vellner

Warm-up

500m Row

2 Rounds:

20 Single or Double Unders

:20 Handstand Hold

10 Russian KB Swings

5 Push-Ups or HSPU

5 Bar Hang Scap Retractions

Then:

:30 Ankle Stretches

5 Kip Swings

Warm up with working DB weight

Metcon

Metcon (Time)

For Time:

RX:

100 Double Unders

Then, 27-21-15-9:

Dumbbell Power Snatches (40/25)

Push-Ups

Knees-to-Chest

RX+:

100 Double Unders

Then, 27-21-15-9:

Dumbbell Power Snatches (50/35)

HSPU

Toes-to-Bar

Mobility

Banded Overhead, Plantar Smash, Lateral Opener

EXTRA MILE

Metcon (Time)

5 Rounds:

2 Rope Climbs

200m Run

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