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

WOD

CrossFit Glendora – WOD

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QOD

“Hardship often prepares an ordinary person for an extraordinary destiny.” – C.S. Lewis

Warm-up

1:00 Banded Front Rack Stretch

:30 Ankle Stretches

Then:

2 Rounds:

30 sec single unders

5 Light Double DB Front Squats (2 sec down + 2 sec hold in bottom + explosive up)

10 Light Double DB Strict Press

5 Cat Cows

– into workout prep –

Warm Up to working Front Squat weight

Weightlifting

Front Squat (8 x 2 @ 80%)

– Complete a set every 90 seconds –

* Use same weight for all 8 sets

Metcon

Metcon (Time)

5 Rounds for time (12 min cap):

50 Double Unders

10 Double Dumbbell or Kettlebell Thrusters
Athlete’s choice for weight (max 53/35); should be able to do at least first 2 rounds (if not all) of thrusters unbroken.Sub 80 Single Unders. Target time is 6-8min.

2nd Training

Metcon (AMRAP – Reps)

3 Sets:

3 KB turkish get ups (each side – light/moderate)

10 Single Arm Kettlebell RDL (each side)

15 weighted single leg glute bridge (each side – light weight – elevate foot on floor)
Record total reps.

Mobility

Quad Smash, Banded Overhead, Calf Smash (foam roller)

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