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

01/22/2016

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 (Work up to a heavy set of 2)

Metcon (Time)

5 Rounds for Total Working Time

7 1-Arm KB Front Squat (R) (53/35)

7 1-Arm KB Front Squat (L) (53/35)

7 Pull Ups

350m Row

Rest 1 minute

Rx+

5 Rounds for Total Working Time

7 1-Arm KB Front Squat (R) (70/53)

7 1-Arm KB Front Squat (L) (70/53)

14 C2B Pull Ups

420m Row

Rest 1 minute

Mobility

Couch Stretch/Overhead Tissue Smash

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