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

05/29/2015

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 Front Squat, 40X1 (3×6@65-75%)

Strict Pull Up (3×5-10)

Metcon (Time)

7 Rounds for Total Working Time

7 Thrusters (95/65)

200m Run

1 minute Rest

Rx+

7 Rounds for Total Working TIme

7 Thrusters (135/95)

200m Run

1 minute Rest

Mobility

Plantar Smash/Barbell Quad Smash

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