CrossFit Glendora – WOD
“You may have to fight a battle more than once to win it.” -Margaret Thatcher
2:00 min banded front rack stretch
10 jumping squats
6 Plank Walks
10yd bear crawl forward
10yd bear crawl backwards
6 Empty Bar Thrusters
– into workout prep –
Warm Up to working Front Squat weight
*Use 2-3 sets to warm up to 80%
Front Squat (2-2-2-2-2-2-3-3 @ 80%)
Same weight each set, perform a set every 90 sec.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
Knees to Chest (Toes to Bar)
Thrusters (75/55) (95/65)
Each set is a “round.” Treat this like an Open workout! Toes to bar may want be broken up early to avoid burnout.
Thrusters should be at least 10 reps unbroken with selected weight.
Breathing will be a factor, try to breathe in at the top of each thruster rep. Good luck!
Metcon (3 Rounds for reps)
3 Turkish Get Ups (each side)
10 Double DB stepback lunge (each side)
15 Bent over DB Row (both side – same time)
Record 56 Reps each round
Quad Smash, Couch Stretch