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

WOD

CrossFit Glendora – WOD

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QOD

“In family life, love is the oil that eases friction, the cement that binds closer together, and the music that brings harmony.” –Friedrich Nietzsche

Warm-up

:30 Cobra Stretch

:30 Pigeon Pose

:30 Ankle Stretches

:30 Posterior Chain Floss

10 Cossack Squats

10 Alt Box Step-Ups

5 Box Jumps

:20 Handstand Hold

5 Handstand Push-Ups

50’ moderate Suitcase Carry

1:00 moderate-fast Row

Metcon

Metcon (AMRAP – Reps)

Three 5-minute AMRAPs:

25 Box Jumps (24/20)

25/20 cal Row

100′ Farmer Carry (70/53)

Max HSPU in remaining time

-REST 3 MIN-
Score is total HSPU. Possible sub for HSPU is Seated 2-arm DB Press.

Mobility

T-Spine Smash, Ankle Stretches, Plantar Smash

EXTRA MILE

DBall Carry (4 x 25′)

Rest 1:00 between sets

Front Rack Hold (5 x :15)

Hold a barbell in the Front Rack
Should be at least your 1 RM

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