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

05/22/2015

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

Push Press (6-6-6)

Supine Row (3×8)

Supine row with rings with feet on a box.

Metcon (Time)

3 Rounds for Time

6 Deadlift (115/75)

6 Hang Power Clean (115/75)

6 Front Squat (115/75)

400m Run

Rx+

3 Rounds for Time

6 Deadlift (155/105)

6 Hang Power Clean (155/105)

6 Front Squat (155/105)

400m Run

Mobility

Plantar Smash/Posterior Chain Smash

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