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

02/03/2016

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

Step Back Weighted Lunge (4×16 (8 each leg))

Ring Plank Hold (4×15-30sec)

Metcon (3 Rounds for reps)

Tabata Wall Balls (20/14)

Rest 1 minute

Tabata Deadlift (95/65)

Rest 1 minute

Tabata Wall Balls (20/14)

Mobility

Posterior Chain Floss/Olympic Wall Squat

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