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

WOD

CrossFit Glendora – WOD

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QOD

“The only real prison is fear, and the only real freedom is freedom from fear.” -Anonymous

Warm-up

2 Rounds:

5 inch worms

10 banded tempo air squats (slow descent)

10 alt v-ups (each side)

10 sec Bear Walk Forward

10 sec Bear Walk Backwards

10 Wall Angels

– into workout prep –

2 rounds (empty bar):

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatch

5 Overhead Squats

5 Snatch

4 Bar Facing Burpees

Metcon

2 metcons today!

Metcon (Time)

For Time:

21-15-9

Overhead Squat (75/55) (95/65)

Burpee over Bar (parallel)

* 10 minute time cap *

REST 5 MIN WHEN COMPLETE
Target time is 6-8 min. Overhead Squats should be unbroken; scale as needed. If OHS are a limiting factor for beginners, scale with front squats. Keep moving on the burpees; this should be a fast-paced workout.

Metcon (Time)

For Time:

21-15-9

Overhead Squat (75/55) (95/65)

Burpee over Bar (parallel)

* 10 minute time cap *
Aim to match your time from the first metcon!

2nd Training

Metcon (AMRAP – Reps)

3 sets:

10 windshield wipers (floor) (each side)

20 Russian Twist

20 V Up
Record 180 reps if complete

Mobility

Quad Smash, Shoulder Smash (lacrosse ball)

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