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

01/28/2016

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 (Singles to max)

Metcon (3 Rounds for reps)

Tabata: 8 Rounds (:20 On/:10 Off)

Tabata Deadlift (155/105)

Rest 1 minute

Tibata Bottom to Bottom Air Squat

Rest 1 minute

Tabata Deadlift (155/105)

Rx+

Tabata Deadlift (185/125)

Rest 1 minute

Tabata Bottom to Bottom Air Squat

Rest 1 minute

Tabata Deadlift (185/125)

Mobility

Posterior Chain Smash/Posterior Chain Floss

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