CrossFit Glendora – WOD
QOD
“Twenty years from now you will be more disappointed by the things you didn’t do than by the things you did.” ~ Mark Twain
Warm-up
5 Inch Worms
10 Slow Air Squats
5 Hand-Release Push-Ups
:20 Handstand Hold
:30 Couch Stretch
:30 Ankle Stretches
:30 Front Rack Stretch
10 Cossack Squats (5 each side)
2 Rounds (empty barbell):
5 Hang Power Cleans
5 Front Squats
5 Wall Balls
Weightlifting
Paused Front Squat (5 x 2)
Same weight each set. 4 sec descent, 2 sec in the hole, 3 sec ascent.
Metcon
Metcon (Time)
For Time:
50 Wall Balls (20/14)
40/35 Cal Row
30/25 Push-ups or 50′ HS Walk
20 Power Cleans (115/80 or 135/95)
30/25 Push-ups or 50′ HS Walk
40/35 Cal Row
50 Wall Balls
Mobility
Barbell Quad Smash, Lateral Opener
