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

04/08/2016

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

Romanian Deadlift (10-10-10)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.

Gymnastics

Ring Push Ups (3×10-15)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mobility

Olympic Wall Squat/Overhead Tissue Smash

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