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

02/12/2016

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

Back Squat (3×12@60%)

Supine Row (3×6-12)

Supine row with rings with feet on a box.

Metcon (3 Rounds for reps)

Tabata Box Jumps (24/20)

Rest 1 minute

Tabata Jumping Air Squat

Rest 1 minute

Tabata Calorie Row

Mobility

Posterior Chain Floss/IT Band Smash

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