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

05/06/2015

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

Single Arm Kettlebell Press (3×10 each arm)

Metcon (Time)

5 Rounds for Time

7 Push Jerks (135/95)

14 Step Back Goblet Lunges (53/35)(Alt)

21 Double Unders

Rx+

5 Rounds for Time

7 Push Jerks (155/105)

14 Step Back Goblet Lunges (53/35) (Alt)

35 Double Unders

Mobility

Glute Smash/Shoulder Smash/Banded Sink

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