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

04/23/2015

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

Pistols (10min Volume)

Metcon (Time)

For Time:

750m Row

20 Wall Balls (20/14)

500m Row

20 Sit Ups

250m Row

20 Wall Balls (20/14)

Rx+

For Time:

1000m Row

30 Wall Balls (20/14)

750m Row

30 GHD Sit Ups

500m Row

30 Wall Balls (20/14)

Mobility

RC Squat/Couch Stretch

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