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

WOD

CrossFit Glendora – WOD

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QOD

“Even hope may seem but futile, when with troubles you’re beset,

But remember you are facing just what other men have met.” -Edgar A Guest

Metcon

If equipment available:

Metcon (Time)

For time:

RX:

50 walking lunges

40 box jumps

30 burpees

20 strict chest to bars

30 burpees

40 box jumps

50 walking lunges

RX+:

20 muscle ups instead of C2B

Metcon (Time)

HOME WOD:

Warm-Up:

1:00 Jog with high knees (moderate pace)

:30 Pigeon Pose

10 Cat Cows

:30 Doorway Stretch

10 Hand Release Push-Ups

10 Alternating Lunges

WOD For Time:

50 Walking (or Stationary) Lunges

40 Push-Ups

30 Jumping Air Squats

Accumulate 2:00 Plank Hold (on elbows if possible)

30 Jumping Air Squats

40 Push-Ups

50 Walking Lunges

EXTRA MILE

Metcon (Time)

4 sets:

100′ farmer carry

20 Kettlebell Swings

20 cal on any machine

-rest :30 after each set-

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