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

02/26/2016

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

Rear Foot Elevated Squats (4×6 each leg)

Ring Plank Hold (4×15-30sec)

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

12 Burpees

12 Step Down Box Jumps (24/20)

12 Pistols (6 each leg)

Rx+

12minute AMRAP

12 Burpee Box Jumps (24/20)

12 Pistols (6 each leg)

Mobility

Banded Overhead with External Rotation/Olympic Wall Squat

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