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

04/27/2015

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

Split Jerk (3-3-3-3-3)

Metcon (Time)

3 Rounds for Time

12 Hand Release Push Ups

16 Slam Balls (25/20)

400m Run

Rx+

3 Rounds for Time

12 Handstand Push Ups

20 Slam Balls (30/25)

400m Run

Mobility

Plantar Smash/Lateral Opener

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