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

02/17/2016

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

Push Press (10-10-10 (medium weight))

Supine Row (3×8-12)

Supine row with rings with feet on a box.

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

6 Toes-To-Bar

8 Hand Release Push Ups

10 Wall Balls (20/14)

Rx+

10minute AMRAP

8 Toes-To-Bar

10 Handstand Push Ups

12 Wall Balls (20/14)

Mobility

Lateral Opener/IT Band Smash

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