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

WOD

CrossFit Glendora – WOD

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QOD

“Holding on is believing that there’s only a past; letting go is knowing that there’s a future.” – Daphne Rose Kingma

Warm-up

2:00 Row or Bike

:20 Doorway Stretch

:30 Couch Stretch

5 Bar Hang Scap Retractions

10 Cat Cows

Then:

10 Hand-Release Push-Ups

5 Burpees

5 Strict Pull-Ups

With a Barbell (2 Rounds):

5 Good Mornings

5 Sumo Deadlift High Pulls

1st Training

EMOM 10:

Odd Minutes:

5 Strict Pull-Ups

Even minutes:

3 Bench Press

Strict Pull Up (5 x 5)

Go weighted if you can!

Bench Press (5 x 3)

@ 82-85% of 1 RM

Metcon

Metcon (Time)

For Total Working Time:

50/40 cal Bike or Ski

Rest 1 min

Then, 4 Rounds:

12 Sumo Deadlift High Pulls

12 Bar-Facing Burpees

Rest 1 min

50/40 cal Bike or Ski

RX: 75/55 RX+: 95/65

Mobility

Posterior Chain Floss, Ankle Stretches, Lateral Opener

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