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


CrossFit Glendora – WOD

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“We must be free not because we claim freedom, but because we practice it.” -William Faulkner


2:00 min Front Rack Stretch

Then, 2 Rounds:

10 Goblet Squats

6 Plank Walks (transition from plank on hand to plank on elbows)

6 DB Shoulder to overhead (each side)

5 Strict Pull ups

– into workout prep –

Warm Up to working Front Squat weight

*Use 2-3 sets to warm up to 80%


Front Squat (2-2-2-2-2-2-2-3 @ 80%)

Stay at 80% for all 8 sets.

Perform one set every 90 seconds.


Metcon (Time)

For Time:

30 Stick Sit-ups (GHD’s)

30 Shoulder to Overhead (65/45) (75/55)

60 Jumping Pull Ups (Pull-ups)

30 Shoulder to Overhead

30 Stick Sit-ups (GHD’s)

– 15 minute time cap –
Choose a weight you can do 30 reps unbroken, or in 2 sets. For pull-ups, if needed, do small sets and take short breaks. Avoid going to failure. Keep moving!

2nd Training

Metcon (Weight)

3 sets:

60 sec Side Plank (each side)

16 Alternating Dumbbell Bench

10 Single Dumbbell RDL (each side)
Record DB weight


Lateral Opener, T-Spine Smash

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