CrossFit Glendora – Boot Camp Coaches warm up View Public Whiteboard Metcon 3 Pull ups with a 1 second pause at the top 5 man makers 15 banded pull downs X4 Rest… Row 350 meters 15 Banded low row (seated) 16 renegade rows X4
CrossFit Glendora – WOD View Public Whiteboard QOD “Do you wish to rise? Begin by descending. You plan a tower that will pierce the clouds? Lay first the foundation of humility.” -Saint Augustine Warm-up 2 min Row 10 PVC Pass Throughs 10 PVC Hang Power Snatches 5 Bar
CrossFit Glendora – WOD View Public Whiteboard QOD “Sometimes when you sacrifice something precious, you’re not really losing it. You’re just passing it on to someone else.” – Mitch Albom Warm-up 5 Inch Worms :20 Couch Stretch :20 Pigeon Pose 10 Cos
CrossFit Glendora – Boot Camp Coaches warm up View Public Whiteboard Metcon 1 min each -rest :30 seconds after each minute. -Leg raises Hanging or on the ground -Weighted sit ups (or for more challenging, out pvc pipe on back) -spider plank -100 meter sprint (jog back) Rest 1:00
CrossFit Glendora – WOD View Public Whiteboard QOD “If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.” -Henry David Thoreau Warm-up :30 Cobra Stret
CrossFit Glendora – WOD View Public Whiteboard QOD “It does not matter how slowly you go as long as you do not stop.” -Confucius Warm-up Coaches’ Warm-Up 1st Training Metcon (AMRAP – Reps) 10 minutes of Double Under practiceThis time is intended to be for
CrossFit Glendora – Boot Camp Coaches warm up. Focus on hips and legs. View Public Whiteboard Metcon 7 barbell back squats (light) 10 KBS X5 Rest then… 30 skaters 10/10 step ups into curtesy lunges Row 10 calories X5 If time at the end of the class focus on legs.