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

03/07/2016

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

Back Squat (4×10@60-70%)

Strict Pull Up (4×5-10)

Metcon (Time)

4 Rounds for Time

20 Wall Balls (20/14)

200m Run

Rx+

4 Rounds for Time

30 Wall Balls (20/14)

200m Run

Mobility

Plantar Smash/Couch Stretch

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