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CrossFit Glendora – WOD

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“If you tell the truth, you don’t have to remember anything.” -Mark Twain


1:00 banded front rack stretch (each side)

:30 Ankle Stretches

:30 Pigeon Pose


3 Rounds:

20 single unders (double unders rounds 2 & 3)

5 v-ups

5 bent over DB/KB rows (each side)

5 step back lunges (each side)

– into workout prep –

Warm Up to working Front Squat weight


Front Squat (2-2-2-2-2)

Work up to a heavy 2-rep (not 2-rep max); start at 50% of 1 RM Front Squat. Rest 2 min between sets.


Goal for each AMRAP is 6-8 rounds; athletes may begin RX and move to scaled if needed to get to 6-8 rounds.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 Pull-ups

15 V-ups (GHD Sit-ups)

(Pull-ups should be done in 1-2 sets; scale as needed)
REST 2 MIN; then, at 12:00 mark:

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

16 DB/KB Front Rack Step-back Lunges (alternating)

32 Double Unders
Athlete’s choice for weight; make it challenging (max 53/35), but all rounds should be unbroken (both movements). Sub 50 single unders.

2nd Training

OPTIONAL – time permitting

Metcon (AMRAP – Reps)

3 sets:

1:00 Side Plank R/L

10 Lateral Box Step Up R/L

20 Hip Extensions
Record 31 reps each set if completed.


Ankle Stretches, Calf Smash, Quad Smash, Lateral Opener

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