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

04/22/2015

CrossFit Glendora – WOD

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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

Windmill+Kettlebell Press (4 sets, 5+7)

Metcon (AMRAP – Reps)

3 Rounds for Reps

1:00 Step Down Box Jumps (24/20)

1:00 Slam Balls (25/20)

1:00 Hand Release Push Ups

1:00 Rest

Rx+

3 Rounds for Reps

1:00 Step Down Box Jumps (24/20)

1:00 Slam Balls (30/25)

1:00 Handstand Push Ups

1:00 Rest

Mobility

Lateral Opener/Banded Sink

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