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

WOD

CrossFit Glendora – WOD

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QOD

“The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow.”

― Thomas Paine

Warm-up

Coaches’ Warm-Up

1st Training

Metcon (AMRAP – Reps)

10 minutes of Handstand Practice
Could include Wall Walks, HS Holds, HSPU Practice, HS Walks, etc.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

25/20 Cal Bike, Row, or Ski

200m Med Ball Carry (20/14)

200m Run

Mobility

Coaches’ Mobility

EXTRA MILE

Hip Extension (4 x 15)

Use a 15 or 25lb plate if you can; alternate with Barbell Rows.

Barbell Row (4 x 5)

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