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

06/25/2014

Announcements

Fit-Fax testing is this Saturday starting at 7am!! sign up on the sheet in the gym! SIGN UP FOR THE POST PRIMAL BBQ ON JULY 5TH!!!

Main – WOD

View Public Whiteboard

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

Romanian Deadlift (3-3-3-3-3)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.

Ring Push Ups (5×5-10)

Metcon (AMRAP – Reps)

3 Rounds for Reps of
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift Hi-Pull (53/35)
1:00 Rest

Rx+
3 Rounds for Reps of
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift Hi-Pulls (70/53)
1:00 Rest

Mobility

Posterior Chain Floss/Glute Smash

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