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

03/14/2016

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

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

12 Wall Balls (20/14)

12 Kettlebell Swings (53/35)

-then-

Rest 5 minutes

Rx+

10minute AMRAP

15 Wall Balls (20/14)

15 Kettlebell Swings (70/53)

-then-

Rest 5minutes

Metcon (Time)

3 Rounds for Time

15 Wall Balls (20/14)

15 Burpees

30 Double Unders

Rx+

3 Rounds for Time

20 Wall Balls (20/14)

20 Burpees

80 Double Unders

Mobility

Ankle Wall Stretch/Olympic Wall Squat

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