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

03/01/2016

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

From Power Position: 2 Power Snatch+2 Snatch (5 sets)

Metcon (Time)

7 Rounds for Total Working Time

10 Hand Release Push Ups

10 Deadlifts (155/105)

Rest 1 minute

Rx+

7 Rounds for Total Working Time

10 Handstand Push Ups

10 Deadlifts (185/125)

Rest 1 minute

Mobility

Shoulder Smash/Lateral Opener/Posterior Chain Floss

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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