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

WOD

CrossFit Glendora – WOD

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QOD

“A man with outward courage dares to die; a man with inner courage dares to live.”

― Lao Tzu

Warm-up

3 Rounds (empty barbell):

7 RDL

7 Bent Over Rows

7 Strict Press

7 Sit-ups

Then, work up to working weight for deadlifts.

Weightlifting

Deadlift (5-5-5-5-5)

Start at a very moderate weight; work up to a heavy 5-rep (not 5-rep max).

Metcon

Metcon (Calories)

3 Rounds:

2:00 Max Calorie Row

-1 min rest-

2:00 Max Calorie Ski

-1 min rest-

2:00 Max Calorie Bike

-1 minute rest-
Score is total accumulated calories. Try to remain as consistent as possible each round!

2nd Training

OPTIONAL – TIME PERMITTING

Metcon (AMRAP – Reps)

3 Sets:

15 Upright Row R/L

15 Kneeling Single Arm Press

15 Windmill R/L

Mobility

Posterior Chain Floss, Hamstring Smash (foam roller)

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