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

WOD

CrossFit Glendora – WOD

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QOD

“Truth will ultimately prevail where there is pains taken to bring it to light.” -George Washington

Warm-up

10 Banded Pull-Aparts

5 Kneeling KB Press

:30 Ankle Stretches

:30 Pigeon Pose

10 Vertical Leg Raises

10 Cal Bike or Ski

2 Rounds:

5 Push Jerks (empty barbell)

20 Double Unders

1st Training

10 min EMOM:

Odd Minutes:

5 Push Jerks

Even Minutes:

30 Double Unders

-Record weight of Push Jerks-

Push Jerk (5 x 5)

Choose a moderate weight

2nd Training

Metcon (Calories)

10 cals on the minute for 12 minutes:

Alternate between Bike, Ski, and Row for a total of 40 calories on each, 120 total calories

Mobility

Banded Overhead, Banded Sink, Ankle Wall Stretch

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