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

06/16/2015

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 Back Squat, 42X1 (4×6@65-80%)

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

5 Thruster (95/65)

10 Burpee Step Ups (24/20)

15 Double Unders

Rx+

12minute AMRAP

5 Thrusters (135/95)

10 Burpee Box Jumps (24/20)

25 Double Unders

Mobility

Barbell Quad Smash/IT Band Smash

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