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

05/14/2015

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

Lateral Lunge (3×5 each leg)

Hip Extension (3×15-20)

Metcon (Time)

5 Rounds for Total Working Time

5 Power Clean & Jerks (135/95)

500m Row

Rest 1 minute in between Rounds

Rx+

5 Rounds for Total Working Time

5 Power Clean & Jerks (185/125)

500m Row

Rest 1 minute in between Rounds

Mobility

Glute Smash/Figure-4

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