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

04/29/2015

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

Hovering Romanian Deadlift (8-8-8)

Metcon (Time)

4 Rounds for Total Working TIme

8 Toes-To-Bar

12 Step Down Box Jumps (24/20)

16 Kettlebell Swings (53/35)

Rest 1 minute

Rx+

4 Rounds for Total Working Time

12 Toes-To-Bar

16 Step Down Box Jumps (24/20)

20 Kettlebell Swings (70/53)

Rest 1 minute

Mobility

Posterior Chain Floss/Hip External Rotation

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