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

04/01/2016

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

Strict Press (10-10-10)

Bent Over Row (10-10-10)

Custom Metcon

Metcon (Time)

3 Rounds for Time

10 Front Squat (115/75)

10 Push Jerk (115/75)

800m Run

Rx+

3 Rounds for Time

10 Front Squat (155/105)

10 Push Jerk (155/105)

800m Run

Mobility

Plantar Smash/Shoulder Smash/Banded Overhead

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