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

06/04/2015

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 (5-5-5)

Hip Extension (3×15-20)

Metcon (Time)

7 Rounds for Total Working Time

8 Step Down Box Jumps (24/20)

10 Hand Release Push Ups

12 Kettlebell Swing (53/35)

Rest 1 minute

Rx+

7 Rounds for Total Working Time

8 Step Down Box Jumps (30/24)

10 Handstand Push Ups

12 Kettlebell Swings (70/53)

Rest 1 minute

Mobility

Lateral Opener/Hip External Rotation

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