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

WOD

CrossFit Glendora – WOD

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QOD

“If you ain’t sweatin’, if you ain’t bleedin’, if you ain’t workin’….then you ain’t livin’.” -Jaime Vivar

Warm-up

2:00 Bike or Row

10 Slow Air Squats

:30 Front Rack Stretch

:30 Couch Stretch

:20 Wrist Stretches

2 Rounds:

10 Cossack Squats

10 Box Step-Ups

5 Kip Swings

Barbell Warm-Up:

5 Elbow Rotations

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Back Squats

Coaches lead a WOD-specific primer after Weightlifting

Weightlifting

Back Squat (3-3-3-3-3)

Work to a heavy triple in 5 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

RX:

5 Power Cleans (135/95)

10 Knees-to-Chest

15 Box Jumps (24/20)

RX+:

5 Power Cleans (185/125)

10 Toes-to-Bar

15 Box Jumps (24/20)

Mobility

Ankle Wall Stretch, Plantar Smash, T-Spine Smash

BONUS BURN

Metcon (Weight)

SLED PUSH:

4-3-2-1

There & Back = 1 rep

Rest 2:00 after 4 reps

Rest 1:30 after 3 reps

Rest 1:00 after 2 reps
Record weight; should be challenging; smooth, steady strides, not a sprint.

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