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

04/21/2016

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

Single Arm Kettlebell Press (3×8 each arm)

Bent Over Row (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

15minute AMRAP

10 Pistols (5 each leg)

15 Sit Ups

20 Double Unders

Rx+

15minute AMRAP

20 Pistols (10 each leg)

20 GHD Sit Ups

40 Double Unders

Mobility

Glute Smash/Hip External Rotation/Ankle Wall Stretch

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