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

05/12/2015

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 Back Squat, 40X1 (3×8@65-75%)

Metcon (AMRAP – Reps)

4 Rounds for Reps

1:00 Wall Balls (20/14)

1:00 Kettlebell Swings (53/35)

2:00 Rest

Rx+

4 Rounds for Reps

1:00 Wall Balls (20/14)

1:00 Kettlebell Swings (70/53)

2:00 Rest

Mobility

IT Band Smash/Couch Stretch

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