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

04/11/2016

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

Hang Power Clean+Hang Clean (5 sets, (2+2))

Metcon

Metcon (Time)

3 Rounds for Total Working Time

10 Power Cleans (95/65)

10 Push Press (95/65)

10 Bar-Facing Burpees

Rest 1 minute

Rx+

3 Rounds for Total Working Time

10 Power Cleans (135/95)

10 Push Press (135/95)

20 Bar-Facing Burpees

Rest 1 minute

Mobility

IT Band Smash/Banded Sink

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