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

04/04/2016

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

Custom Metcon

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

12 Hand Release Push Ups

10 Sit Ups

8 Deadlifts (135/95)

-then, rest 5 minutes-

Rx+

10minute AMRAP

16 Hand Release Push Ups

14 GHD Sit Ups

12 Deadlifts (155/105)

-then, rest 5 minutes-

Metcon (Time)

3 Rounds for Time

15 Deadlifts (135/95)

20 Sit Ups

25 Double Unders

Rx+

3 Rounds for Time

15 Deadlifts (155/105)

20 GHD Sit Ups

50 Double Unders

Mobility

IT Band Smash/Lateral Opener/Posterior Chain Floss

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