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

06/12/2015

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 (5-5-5)

Ring Rows (3×10)

Metcon (Time)

5 Rounds for Total Working Time

10 Sumo Deadlift Hi-Pulls (53/35)

15 Russian Kettlebell Swings (53/35)

10 Goblet Squats (53/35)

Rest 1 minute

Rx+

5 Rounds for Total Working Time

10 Sumo Deadlift Hi-Pulls (70/53)

15 Russian Kettlebell Swings (70/53)

10 Goblet Squats (70/53)

Rest 1 minute

Mobility

Banded Overhead/Olympic Wall Squat

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