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

03/25/2016

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

Step Back Weighted Lunge (3×10 each leg)

Gymnastics

Evil Wheel (3×10)

Custom Metcon

Metcon (Time)

3 Rounds for Time

500m Row

15 Goblet Squats (53/35)

15 Sit Ups

Rx+

3 Rounds for Time

750m Row

15 Goblet Squats (70/53)

25 GHD Sit Ups

Mobility

Glute Smash/Figure-4/RC Squat

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