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

04/12/2016

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

Metcon

Metcon (10 Rounds for reps)

10min EMOM,

Even: 5-10 Pull Ups

Odd: 8 Pistols (4 each leg)

Rx+

10min EMOM, Even: 10 C2B Pull Ups

Odd: 10 Pistols (5 each leg)
@11:00 begin Part 2

Metcon (AMRAP – Rounds and Reps)

20minute AMRAP

400m Run

20 Sit Ups

10 Step Down Box Jumps (24/20)

Rx+

20minute AMRAP

400m Run

20 GHD Sit Ups

10 Step Down Box Jumps (30/24)

Mobility

Plantar Smash/Glute Smash/Hip External Rotation

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