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

03/09/2016

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

Strict Press (10-10-10)

2-Kettlebell Bent Row (3×10)

Metcon (Time)

3 Rounds for Time

10 Pull Ups

15 Hand Release Push Ups

10 Goblet Squats (53/35)

Rx+

3 Rounds for Time

10 C2B Pull Ups

10 Handstand Push ups

10 Goblet Squats (70/53)

Mobility

Shoulder Smash/Banded Overhead with External Rotation/Olympic Wall Squat

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