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

WOD

CrossFit Glendora – WOD

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QOD

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” -St. Francis of Assisi

Warm-up

200m Jog/20 cals

10 Bodyweight Good Mornings

Pigeon Pose

Ankle Stretches

5 Stiff-Legged Deadlifts

10 Bird Dogs

5 Power Snatches

2 Rounds:

5 Hang Power Cleans

20 Single or Double Unders

Weightlifting

Hang Power Clean (5 x 3)

If using one object, do 3 reps on each arm

Metcon

Three 5-minute AMRAPs; REST 3 MIN between AMRAPs

If you don’t have equipment, sub Bodyweight Good Mornings for Power Snatches

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

5 Power Snatches

10 Sit-ups

30 Double Unders
Power Snatches may be performed with a Barbell, Dumbbell, or Kettlebell

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

10 Power Snatches

10 Sit-ups

25 Double Unders

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

15 Power Snatches

10 Sit-ups

20 Double Unders

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