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


CrossFit Glendora – WOD

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“Do the thing and you will have the power.” —Ralph Waldo Emerson


200m Jog/20 cals

10 Bodyweight Good Mornings

Pigeon Pose

10 Banded Pull-Aparts or Figure 8’s

5 Strict Press or HSPU

10 Bird Dogs

50′ Waiter Carry (each arm)

5 Sumo Deadlift High-Pulls


Tempo Strict Press (5 x 3)

3 sec descent, 3 sec ascent
If you are using a lighter KB/DB/Barbell, go even slower and watch the latest post on CFG’s Instagram for an explanation 🙂


Metcon (Time)

5 Rounds For Time:

10 Strict HSPU or Seated Strict Press

15 Sumo Deadlift High Pulls

25 Cals (sub 400m Run)

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