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

04/18/2016

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 (Time)

For Time:

40 Wall Balls (20/14)

400m Run

40 Kettlebell Swings (53/35)

200m Run

40 Jumping Split Squats

400m Run

40 Air Squats

Rx+

60 Wall Balls (20/14)

400m Run

50 Kettlebell Swings (70/53)

200m Run

40 Jumping Split Squats

400m Run

30 Goblet Squats (70/53)

Mobility

Plantar Smash/Barbell Quad Smash/Couch Stretch

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