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

03/21/2016

CrossFit Glendora – WOD

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Warm-up

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

Weightlifting

Back Squat (3×10@60-70%)

Gymnastics

Strict Pull Up (4×8-12)

Metcon (AMRAP – Rounds and Reps)

8minute AMRAP

10 Kettlebell Swings (53/35)

10 Burpees

Rx+

8minute AMRAP

10 Kettlebell Swings (70/53)

10 Burpees

Mobility

IT Band Smash/Olympic Wall Squat

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