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

WOD

CrossFit Glendora – WOD

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QOD

“My idea of Christmas, whether old-fashioned or modern, is very simple: loving others.” ―Bob Hope

Warm-up

2:00 Row or Bike

10 Banded Pull-Aparts

:20 Doorway Stretch

:30 Couch Stretch

10 Cat Cows

Then:

10 Hand-Release Push-Ups

5 Burpees

5 Air Squats

5 Pull-Ups

With a Barbell:

5 Elbow Rotations

5 Front Squats

5 Thrusters

1st Training

10 min EMOM:

Odd minutes: Bench Press

Even Minutes: Strict Pull-Ups

Bench Press (5 x 3)

Same weight each set, approx. 85% of 1 RM

Strict Pull Up (5 x 5)

Metcon

Metcon (Time)

For Time:

20 Thrusters

10 Bar-Facing Burpees

20 Cal Row, Bike, or Ski

Rest 2:00

15 Thrusters

15 Bar-Facing Burpees

20 cal Row, Bike, or Ski

Rest 1:00

10 Thrusters

20 Bar-Facing Burpees

20 cal Row, Bike, or Ski

RX: 95/65 RX+: 115/80

Mobility

Quad Smash, Couch Stretch, Pectoral Smash

BONUS BURN

Metcon (Time)

For Time:

400m Suitcase Carry

RX: 53/35 RX+: 70/53

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