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

05/25/2015

CrossFit Glendora – WOD

View Public Whiteboard

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

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Murph (Time)

For time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Rx+

For time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

w/ 20# Vest

Mobility

Banded Overhead/Lateral Opener/Barbell Calf Smash/Plantar Smash

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