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

06/15/2015

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

Pause Jerk (2-2-2-2-2)

Metcon (Time)

5 Rounds for Total Working Time

5 Shoulder To Overhead (135/95)

10 Slam Balls (25/20)

200m Run

Rest 1 minute

Rx+

5 Rounds for Total Working Time

7 Shoulder To Overhead (155/105)

14 Slam Balls (30/25)

200m Run

Rest 1 minute

Mobility

Shoulder Smash/Plantar Smash/Banded Sink

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