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

05/07/2015

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

Evil Wheel (3×10)

Half Get-Up (3×5 each arm)

Metcon (Time)

For Total Working Time

40 Calorie Row, rest 2 minutes

40 Wall Balls (20/14), rest 2 minutes

30 Calorie Row, rest 2 minutes

30 Wall Balls (20/14)

Rx+

For Total Working Time

50 Calorie Row, rest 2 minutes

50 Wall Balls (20/14), rest 2 minutes

40 Calorie Row, rest 2 minutes

40 Wall Balls (20/14)

Mobility

Hip External Rotation/RC Squat

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