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

04/14/2015

CrossFit Glendora – WOD

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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

Back Squat (3×10@70%)

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

6 Deadlifts (185/125)

8 Bar-Facing Burpees

12 Jumping Split Squats

Rx+

12minute AMRAP

6 Deadlifts (225/155)

10 Bar-Facing Burpees

14 Jumping Split Squats

Mobility

Posterior Chain Smash/Couch Stretch

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