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

01/18/2016

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

Back Squat (Work up to a heavy set of 2)

Metcon (Time)

4 Rounds for Total Working Time

10 Burpee Step Ups (24/20)

400m Run

Rest 1 minute

Rx+

4 Rounds for Total Working Time

15 Burpee Box Jumps (24/20)

400m Run

Rest 1 minute

Mobility

Barbell Quad Smash/Glute Smash/Hip External Rotation

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