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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“When I’m old and dying, I plan to look back on my life and say ‘wow, that was an adventure,’ not ‘wow, I sure felt safe’.” Tom Preston-Werner, Github co-founder

Warm-up

200m Jog/20 cals

Couch Stretch

Pigeon Pose

5 Slow Air Squats

10 Cossack Squats

10 Bird Dogs

:20 Plank Hold

10 Bulgarian Split Squats (5 each leg)

10 Push Press

Weightlifting

Watch the tutorial on CFG’s Instagram!

Tempo Front Squat (5 x 3)

4 sec decent, 3 sec asccent

Metcon

Metcon (Time)

For Time:

5 Rounds for time:

10 Thrusters

10 Burpee Push-ups
For Burpee Push-ups, complete a Push-up, then go straight into a Burpee

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