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

04/13/2016

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

Back Squat (4×10@65-75%)

Supine Row (4×8-12)

Supine row with rings with feet on a box.

Metcon

Metcon (Time)

4 Rounds for Total Working Time

16 Kettlebell Swings (53/35)

12 Goblet Step Back Lunges (53/35)

8 Goblet Squats (53/35)

Rest 1 minute

Rx+

4 Rounds for Total Working Time

16 Kettlebell Swings (70/53)

12 Goblet Step Back Lunges (70/53)

8 Goblet Squats (70/53)

Rest 1 minute

Mobility

Couch Stretch/Olympic Wall Squat

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