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

04/14/2016

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.

Strict Pull Up (3×8-12)

Metcon

Metcon (AMRAP – Rounds and Reps)

8minute AMRAP

12 Wall Balls (20/14)

8 Calorie Row

Rx+

8minute AMRAP

8 Wall Balls (20/14, 12′)

12 Calorie Row

Mobility

Posterior Chain Floss/Overhead Tissue Smash

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