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

01/14/2015

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

Strict Press (5-5-5-5)

Supine Row (4×6-10)

Supine row with rings with feet on a box.

Metcon (Time)

For Time:

14-12-10-8-6

Step Down Box Jump (24/20)

Push Press (95/65)

Front Rack Step Back Lunge (95/65)

Rx+

For Time:

14-12-10-8-6

Step Down Box Jump (30/24)

Push Press (135/95)

Front Rack Step Back Lunge (135/95)

Mobility

Posterior Chain Smash/Shoulder Smash/Banded Sink

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