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

04/20/2016

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 (3 Rounds for reps)

Tabata (8 Rounds of :20 On/:10 Off)

Thruster (75/55)

Front Squat (75/55)

Push Press (75/55)

Rest 1 minute between movements

@17:00 Begin Part 2

Metcon (AMRAP – Reps)

10 Rounds on the Rower for Calories

30sec Max Effort

30sec Rest

Mobility

Shoulder Smash/Banded Sink/IT Band Smash

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