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

03/10/2016

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

Step Back Weighted Lunge (3×8 each leg)

Ring Plank Hold (5×15-30)

Metcon (Time)

4 Rounds for Time

10 Pistols (5 each leg)

20 Russian Kettlebell Swings (70/53)

30 Double Unders

Rx+

4 Rounds for Time

12 Pistols (6 each leg)

25 Russian Kettlebell Swings (70/53)

75 Double Unders

Mobility

Ankle Wall Stretch/Posterior Chain Floss

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