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

03/04/2016

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

Single Leg RDL (4×6 each leg)

Evil Wheel (3×10)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

10 Pull Ups

10 Goblet Step Back Lunges (53/35)

10 Calorie Row

Mobility

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

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