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

WOD

CrossFit Glendora – WOD

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QOD

“Change what you can, manage what you can’t.”

― Raymond McCauley

Warm-up

5 Inch Worms

:20 Couch Stretch

:20 Pigeon Pose

10 Cossack Squats (5 each leg)

:20 Ankle Stretches

:20 Front Rack Stretch

10 Slow Air Squats

Then, 2 Rounds:

5 Elbow Rotations

5 Empty Barbell Front Squats

5 Cal Bike or Row

Weightlifting

Front Squat (5 x 3)

@75-80% of 1 RM

Metcon

Metcon (Calories)

With a partner, one person working at a time:

25 minutes max Assault Bike calories

Mobility

Couch Stretch, Quad Smash, Olympic Wall Squat

BONUS BURN

Metcon (Time)

ROW:

(4) 500m Sets at moderate pace

Rest 90 sec between sets
Record total working time

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