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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“Every great story happened when someone decided not to give up.” Spryte Loriano

Warm-up

2:00 on a machine or jog

:20 Side Plank (each side)

10 Bodyweight Good Mornings

Couch Stretch

10 Air Squats

10 Banded Pull-Aparts or Figure 8’s

10 Sit-ups

2 Rounds:

5 Deadlifts

5 Goblet Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

8 Deadlifts

12 Goblet Squats

16 Anchored Leg Lifts

2nd Training

CASH OUT (rest at least 5 min post-WOD)

2k Row (Time)

Max Effort 2k Row
Sub 100 cal Bike

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