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

05/19/2015

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 – Rounds and Reps)

10minute AMRAP

5 Pull Ups

10 Thrusters (75/55)

15 Sit Ups

Rx+

10minute AMRAP

5 Chest To Bar Pull Ups

10 Thrusters (95/65)

15 GHD Sit Ups

Mobility

Banded Overhead with External Rotation/Barbell Quad Smash

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