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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“Blessed is the season which engages the whole world in a conspiracy of love.” ― Hamilton Wright Mabie

Warm-up

:30 Pigeon Pose

:30 Couch Stretch

:30 KB Ankle Stretches

10 Cossack Squats

10 Russian KB Swings

5 Bar Hang Scap Retractions

5 Kip Swings

2 Rounds:

5 Air Squats

4 Alt DB Snatches

3 Toes-to-Bar

Weightlifting

Back Squat (4 x 5)

@ 80-82% of 1 RM

Metcon

Metcon (Time)

For Time:

42 Alt Dumbbell Snatches

21 Toes-to-Bar

400m Run

30 Alt Dumbbell Snatches

15 Toes-to-Bar

400m Run

18 Alt Dumbbell Snatches

9 Toes-to-Bar

RX: 40/25 RX+: 50/35

Mobility

Barbell Quad Smash, Plantar Smash

EXTRA MILE

8 min EMOM, alternating between the following movements:

Banded Deadlift (4 x 5)

Parallette HSPU (4 x 6)

Sled Pull (3-2-1)

3 There & Back

Rest 2:00

2 There & Back

Rest 1:00

1 There & Back

Leave a Reply

*

captcha

Please enter the CAPTCHA text