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

01/06/2016

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

Push Press (4-4-4-4)

Supine Row (4×6-10)

Supine row with rings with feet on a box.

Metcon (Time)

4 Rounds for Time

10 Push Jerk (115/75)

25 Russian KB Swings (70/53)

30 Double Unders

Rx+

4 Rounds for Time

10 Push Jerk (135/95)

30 Russian KB Swing (70/53)

60 Double Unders

Mobility

Ankle Wall Stretch/Banded Overhead

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