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

01/04/2016

CrossFit Glendora – WOD

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CFG warm up (No Measure)

400m run or 500m row

10 figure 8 shoulder swings

5 inch worms

2 rounds of

10 walking lunges

10 overhead squats

10 situps

5 pullups

20 double unders

Front Squat (5×3@80-90%)

Strict Pull Up (5×5-10)

Metcon (AMRAP – Rounds and Reps)

8minute AMRAP

4 Bar-Facing Burpees

5 Power Clean (155/105)

6 Wall Balls (20/14)

Rx+

8minute AMRAP

5 Bar-Facing Burpees

6 Power Cleans (185/125)

7 Wall Balls (20/14)

Mobility

IT Band Smash/Hip External Rotation

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