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

02/09/2016

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

Muscle Clean from PP+Front Squat (5x(3+3), Technique > load)

Metcon (Time)

3 Rounds for Total Working Time

12 Push Jerks (115/75)

18 Russian Kettlebell Swings (70/53)

24 Sit Ups

Rest 2 minutes

Rx+

3 Rounds for Total Working Time

12 Push Jerks (155/105)

18 Russian Kettlebell Swings (70/53)

24 GHD Sit Ups

Rest 2 minutes

Mobility

Shoulder Smash/Overhead Rib Mobility

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