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

WOD

CrossFit Glendora – WOD

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QOD

“Show me someone who has done something worthwhile, and I’ll show you someone who has overcome adversity.”

-Lou Holtz

Warm-up

2 Rounds:

1:00 bike or ski (easy)

5 Single KB Front Squat (light – each side)

10 alt v-ups (each side)

20 Band Pull-aparts

10 Wall Angels

– into workout prep –

Warm Up to working Bench Press weight

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

Weightlifting

Bench Press (2-2-2-2-2-2-2-3 @ 80%)

Same weight, one set every 90 sec

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

21/15 calorie Assault Bike OR Row

15 KB front squats (2×44, 2×26)(2×53, 2×35)

9 Knees to Chest (Toes to Bar)
Goal is to complete cals in around 1 minute or less, front squats unbroken, and each round in 3 min or less.

Note: Chuck Norris once completed this AMRAP in just 5 minutes.

2nd Training

Metcon (AMRAP – Reps)

3 Rounds:

3/3 Turkish Get Ups

20 GHD Hip Extensions

20 Glute Ham Raises
Record 138 reps if complete.

Mobility

Couch Stretch, Quad smash

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