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

WOD

CrossFit Glendora – WOD

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QOD

“In the truest sense, freedom cannot be bestowed; it must be achieved.” —Franklin D. Roosevelt

Warm-up

2 min Row or Bike

:30 Couch Stretch

:30 Front Rack Stretch

:20 Wrist Stretches

10 PVC Pass Throughs

5 PVC Hang Power Snatches

5 PVC Overhead Squats

5 Kip Swings

5 Knees to Chest/Toes-to-Bar

Empty Barbell (2 Rounds):

5 Elbow Rotations

5 Front Squats

5 Overhead Squats

Weightlifting

Front Squat (5-5-5)

Build to a heavy set of 5.

Metcon

Metcon (Time)

For Time:

3 Rounds:

21 Cal Bike or Row

15 Toes-to-Bar

9 Overhead Squats

RX: 95/65 RX+: 115/80

Rest 5:00

3 Rounds:

12 Cal Bike or Row

9 Toes-to-Bar

6 Overhead Squats

RX: 115/80 RX+: 135/95

Mobility

Quad Smash, Shoulder Smash

BONUS BURN

Metcon (Time)

Ski Erg:

2000m Ski

Starting at 0:00, every 2:00, perform 5 Burpees

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