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

03/31/2016

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

Single Leg RDL (3×10 each leg)

Gymnastics

Evil Wheel (3×10)

Custom Metcon

Metcon (AMRAP – Rounds and Reps)

14minute AMRAP

10 Calorie Row

10 Hand Release Push Ups

10 T2B

Rx+

14minute AMRAP

15 Calorie Row

15 Handstand Push ups

15 T2B

Mobility

Lateral Opener/Overhead Rib Mobility

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