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

02/18/2016

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

Turkish Get Up (7 reps on each arm)

Metcon (Time)

4 Rounds for Total Working Time

7 Kettlebell Snatch (right) (53/35)

7 Kettlebell Snatch (left) (53/35)

14 Goblet Lunges (53/35)

400m Run

Rest 1 minute

Mobility

Plantar Smash/Hip External Rotation/Banded Overhead with External Rotation

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