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

05/08/2015

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

Tempo Front Squat, 40X1 (3×6@60-70%)

Metcon (Time)

2 Rounds for Time

20 Thrusters (95/65)

30 Alternating 1-Arm KB Swing (53/35)

40 Sit Ups

Rx+

2 Rounds for Time

20 Thrusters (115/75)

30 Alternating 1-Arm KB Swing (53/35)

40 GHD Sit Ups

Mobility

Barbell Quad Smash/Olympic Wall Squat

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