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

03/15/2016

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

Front Squat (4×8@60-70%)

Supine Row (4×8-12)

Supine row with rings with feet on a box.

Metcon (Time)

4 Rounds for Time

10 Hang Kettlebell Snatch (right) (53/35)

10 Hang Kettlebell Snatch (left) (53/35)

200m Run

Mobility

Plantar Smash/Shoulder Smash/Banded Overhead

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