CrossFit Glendora – WOD
“My barn having burned down, I can now see the moon.” -Mizuta Masahide
2:00 min easy bike
Then, 2 Rounds:
10 Empty Bar RDL
5 Step back lunges (each side)
3 inch worms
10 single arm DB Strict Press (each side)
– into workout prep –
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
Deadlift (2-2-2-2-2-2-3-3 @ 80%)
Same weight each set, perform on set every 90 seconds.
5 Rounds for time (16 min cap):
100ft Lunge Walk
25 Push Ups
200m Med Ball Carry (20/14)
Target time is 10-12 minutes. Lunges should be step-through, stand all the way up through each rep. Push-ups should be done in sets of no less than 5.
Metcon (AMRAP – Reps)
1:00 Side Plank (each side)
10 Lateral Box Step Up (each side)
25 Hip Extensions on GHD
Record 141 reps if complete.
Glute Smash, Pectoral Smash, Couch Stretch