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

04/06/2016

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)

Bent Over Row (3×10)

Custom Metcon

Metcon (4 Rounds for reps)

Tabata (:20 On/:10 Off x 8 Rounds)

Hang Power Clean (below knee) (75/55)

Push Press (75/55)

Jumping Air Squat

Push Press (75/55)

Rest 1 minute between movements

Rx+

Tabata (:20 On/:10 Off x 8 Rounds)

Hang Power Clean (below knee) (115/75)

Push Press (115/75)

Jumping Air Squat

Push Press (115/75)

Rest 1 minute between movements

Mobility

Shoulder Smash/Banded Overhead with External Rotation/Couch Stretch

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