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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“If you’re looking for a breakthrough, try breaking your routine.” -Crossfit Quote

Warm-up

Coaches’ Warm-Up

Metcon

Metcon (AMRAP – Rounds and Reps)

Part 1:

10 min AMRAP:

RX:

15/12 Cal Bike

8 Pull-Ups

RX+:

15/12 Cal Bike

5 Bar Muscle-Ups

REST 5 MINUTES
If necessary, Row or Ski may be substituted for Bike

Metcon (AMRAP – Rounds and Reps)

Part 2:

10 min AMRAP:

RX:

20/17 Cal Row

8 Push-Ups

RX+:

20/17 Cal Row

10 Hand Release Push-Ups
Use a different mode for calories than Part 1 (i.e., if necessary Bike or Ski may be substituted for Row)

Mobility

Coaches’ Mobility

EXTRA MILE

Pause Back Squat (5 x 2)

@ 75% of 1RM; Pause for 1 second in the hole

Metcon (AMRAP – Reps)

10 min EMOM:

Odd Minutes:

50′ Handstand Walk

Even Minutes:

15 Toes-to-Bar
50′ HS Walk = 1 “rep”

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