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

WOD

CrossFit Glendora – WOD

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QOD

“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”

– Louisa May Alcott

Warm-up

2:00 on a machine or jog

:20 Side Plank (each side)

10 Bodyweight Good Mornings

Pigeon Pose

Hamstring Stretches

10 Banded Pull-Aparts or Figure 8’s

10 Sit-ups

2 Rounds:

5 Deadlifts

5 Box Jumps or Vertical Jumps

Weightlifting

Short Single-Leg RDL Tutorial: https://www.youtube.com/watch?v=lnrRKga6rZc

Single Leg RDL (4 x 5 (each leg))

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

16 Box Jumps

200m Suitcase Carry
Substitute Vertical Jumps for Box Jumps

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