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

WOD

CrossFit Glendora – WOD

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QOD

“The great revolution in the history of man, past, present and future, is the revolution of those determined to be free.”

– John F. Kennedy

Warm-up

Coaches’ Warm-Up

Gymnastics

Evil Wheel (4 x 5-8)

4 sets of 5-8 reps; alternate sets with Strict Press from the floor (use same barbell)

Strict Press (4 x 4)

From the floor

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

RX:

40 Double Unders

20 DB Hang Power C&J (40/25)

20 Push-Ups

RX+:

50 Double Unders

20 DB Hang Power C&J (50/35)

10 Strict HSPU or 25′ HS Walk

Mobility

Coaches’ Mobility

EXTRA MILE

Metcon (AMRAP – Reps)

10 min EMOM:

Odd minutes:

2 legless rope climbs

Even minutes:

8 One-Legged Squats (alternating)

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