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

WOD

CrossFit Glendora – WOD

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QOD

“I’d made it this far and refused to give up because all my life I had always finished the race.”

― Louis Zamperini

Warm-up

200m Jog

:30 Posterior Chain Floss (or hamstring stretch)

:20 Handstand Hold

2 Rounds:

5 Push Ups

10 Sit-Ups

10 Russian KB Swings

Then:

10 Alt KB Snatches

:20 Plank Hold

Weightlifting

2-Kettlebell Bent Row (5 x 5)

Dumbells may be substituted

Metcon

Metcon (Time)

For time:

40-30-20

RX:

Alt Dumbbell Snatches (40/25)

Push-Ups

Sit-Ups

RX+:

Alt Dumbbell Snatches (50/35)

Handstand Push-ups

GHD Sit-Ups

Mobility

Posterior Chain Floss, Banded Overhead

EXTRA MILE

Metcon (Time)

5-4-3-2

Rope Climbs

There & Back Sled Push
Men: Blue and Green plate each side

Women: Blue plate each side.

If possible, go legless on rope climbs

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