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

WOD

CrossFit Glendora – WOD

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QOD

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” –Helen Keller

Warm-up

2 Rounds:

10 Plank Shoulder Taps (each side)

5 Box Step-ups (each side)

10 Alt V-ups (each side)

5 Hand-Release Push-ups

– into workout prep –

3 sets * Focus on being smooth over the box*

100m Ski or Row

4 Burpee Box Jump Overs

– rest 30 secs b/t sets –

Metcon

Metcon (Time)

Every 2:00 minutes (10 sets):

150/125m Ski Erg or 200/150m Row

7 Burpee Box Jump Overs (24/20)

*Time is total of your fastest round + slowest round*
Target time to finish is between 1:00-1:30. Quick transitions, keep moving, push the pace! Heart rate will be high, stay as consistent as possible each round. Breathing will be key!

2nd Training

Metcon (AMRAP – Reps)

3 sets:

10 Single Arm Dumbbell Bent-Over Row (each side, one arm on bench)

10 Bird Dog (each side)

1:00 Hollow Rock Hold
Record 63 reps if complete.

Mobility

Ankle Stretches, Doorway Stretch, Plantar Smash

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