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

02/05/2016

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

Single Arm Kettlebell Press (4×6 each arm)

Supine Row (4×8-12)

Supine row with rings with feet on a box.

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

10 Burpees

10 Step Down Box Jumps (24/20)

20 Double Unders

Rx+

10 minute AMRAP

10 Burpees

10 Step Down Box Jumps (30/24)

50 Double Unders

Mobility

Glute Smash/Hip External Rotation/Ankle Wall Stretch

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