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

01/11/2016

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

Deadlift (Work to a heavy (T&G) set of 4)

Metcon (AMRAP – Rounds and Reps)

15minute AMRAP

8 Burpees

8 Suitcase Deadlift (R) (53/35)

8 Suitcase Deadlift (L) (53/35)

18 Double Unders

Rx+

15minutes AMRAP

8 Burpees Over the KB

8 Suitcase Deadlift (R) (70/53)

8 Suitcase Deadlift (L) (70/53)

28 Double Unders

Mobility

Posterior Chain Smash/Ankle Wall Stretch

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