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

WOD

CrossFit Glendora – WOD

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QOD

“I’ve learned life is a lot like surfing. When you get caught in the impact zone, you need to get right back up, because you never know what’s over the next wave….and if you have faith, anything is possible, anything at all.” -Bethany Hamilton

Warm-up

200m Jog/20 cals

10 Bodyweight Good Mornings

Couch Stretch

Pigeon Pose

5 Slow Air Squats

10 Cossack Squats

10 Bird Dogs

:20 Plank Hold

10 Bulgarian Split Squats (5 each leg)

20 Single or Double Unders

Weightlifting

Pistols (5 x 10 (5 each leg))

Pistols are one-legged squats. Modify by using an object (bench, chair, etc.) for leverage, or use them in a box-squat fashion.

Metcon

Two 9-minute AMRAPS:

Metcon (AMRAP – Rounds and Reps)

9-minute AMRAP:

10 Bodyweight Good Mornings

15 V-ups

30 Double Unders
Rest 5 min

Metcon (AMRAP – Rounds and Reps)

9-minute AMRAP:

10 Dumbbell or Kettlebell Hang Clean & Jerks (5 each arm)

15 Air Squats

10 Burpees over DB/KB

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