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

06/24/2015

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

Windmill+Kettlebell Press (4×5+7 each arm)

Metcon (AMRAP – Reps)

5 Rounds for Reps

1:00 Step Down Box Jumps (24/20)

1:00 Slam Balls (25/20)

2:00 Rest

Rx+

5 Rounds for Reps

1:00 Step Down Box Jumps (30/24)

1:00 Slam Balls (30/24)

2:00 Rest

Mobility

Shoulder Smash/Posterior Chain Floss

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