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

03/24/2016

CrossFit Glendora – WOD

View Public Whiteboard

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

Single Arm Kettlebell Press (3×10)

Weightlifting

2-Kettlebell Bent Row (3×10)

Custom Metcon

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

6 Pull Ups

8 Push Press (115/75)

12 Med Ball Cleans (20/14)

Rx+

12minute AMRAP

3 Muscle Ups

9 Push Press (135/95)

12 Med Ball Cleans (20/14)

Mobility

Shoulder Smash/Overhead Tissue Smash/Banded Overhead

Leave a Reply

*

captcha

Please enter the CAPTCHA text