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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“The beginning is the most important part of the work.” –Plato

Warm-up

10 Banded Pull-Aparts

10 PVC Pass Throughs

5 PVC Hang Power Snatches

10 Air Squats

:20 Ankle Stretches

:20 Couch Stretch

10 Vertical Leg Lifts

2 Rounds:

5 Box Jumps

5 Hang Power Snatches (empty barbell)

5 Wall Balls

Weightlifting

3 Position Power Snatch (1-1-1-1-1)

(High-Hang, Knee, Floor
Work toward a heavy single of the complex in 5 jumps

Metcon

“Event One Morris” (Time)

For Time:

50 Wall Balls (20/14)

40/30 Cal Row

30 Dumbbell Snatches (50/35)

20 Box Jump Overs (24/20)

15 Bar Muscle-Ups
Background: This memorial workout is dedicated to CrossFit Games Teen Athlete (16-17 yr old division) Jacob Morris who passed away on December 13, 2019, just weeks after having heart surgery. Braydon actually spoke with Jacob a few times at the 2019 Crossfit Games in Madison. For more on Jacob: https://wodwell.com/wod/event-one-morris/

Mobility

Quad Smash, Posterior Chain Floss

EXTRA MILE

Metcon (Time)

2 sets:

For total working time:

21-15-9

Bench press

3-2-1

Rope Climb

-Rest 5 mins-
Goal on bench should be unbroken. If possible, go legless on rope climbs.

Leave a Reply

*

captcha

Please enter the CAPTCHA text