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

03/30/2016

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 (4×10@60-70%)

Gymnastics

Supine Row (4×8-12)

Supine row with rings with feet on a box.

Custom Metcon

Metcon (3 Rounds for reps)

Tabata (:20/:10×8) Rest 1 minute between movements

Wall Balls (20/14)

Hang Power Clean (115/75)

Wall Balls (20/14)

Rx+

Tabata (:20/:10×8) Rest 1 minute between movements

Wall Balls (20/14)

Hang Power Cleans (135/95)

Wall Balls (20/14)

Mobility

Couch Stretch/RC Squat/Posterior Chain Floss

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