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

03/17/2016

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

Ring Push Ups (4×8-12)

Strict Pull Up (4×6-12)

Metcon (Time)

4 Rounds for Time

500m Row

10 Deadlifts (155/105)

10 Pistols (5 each leg)

Rx+

4 Rounds for Time

750m Row

10 Unbroken Deadlifts (185/125)

10 Pistols

Mobility

Glute Smash/Hip External Rotation/RC Squat

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