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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“The path of the Warrior is lifelong, and mastery is often simply staying on the path.” -Richard Strozzi Heckle

Warm-up

Coaches’ Warm-Up

Weightlifting

Deadlift (3 x 7 @ 65-70%)

Metcon

Metcon (Time)

For time:

Any machine

60 Calories

-rest 3:00-

50 Calories

-rest 2:30-

40 Calories

-rest 2:00-

30 Calories

-rest 1:30-

20 Calories

-rest 1:00-

10 Calories

Mobility

Coaches’ Mobility

BONUS BURN

Metcon (Time)

Run:

5 Rounds (total working time):

200m Slow

400m Moderate

200m Fast

1 min Rest

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