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

04/15/2016

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

Strict Press (10-10-10)

Bent Over Row (10-10-10)

Metcon

Metcon (Time)

3 Rounds for Time

10 OHS (95/65)

10 Burpee Step Ups (24/20)

30 Double Unders

Rx+

3 Rounds for Time

10 OHS (135/95)

15 Burpee Box Jumps (24/20)

50 Double Unders

Mobility

Banded Overhead/Overhead Rib Mobility/Ankle Wall Stretch

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