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

06/18/2015

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

Evil Wheel (3×10)

Half Get-Up (3×5)

Metcon (Time)

For Time

750m Row

20 Hand Release Push Ups

20 Kettlebell Swings (53/35)

500m Row

15 Hand Release Push Ups

15 Kettlebell Swings (53/35)

250m Row

10 Hand Release Push Ups

10 Kettlebell Swings (53/35)

Rx+

For Time

750m Row

20 Handstand Push Ups

20 Kettlebell Swings (70/53)

500m Row

15 Handstand Push Ups

15 Kettlebell Swings (70/53)

250m Row

10 Handstand Push Ups

10 Kettlebell Swings (70/53)

Mobility

Lateral Opener/Figure-4 Stretch

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