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

06/25/2015

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

Lateral Lunge (3×5)

Rear Foot Elevated Squats (3×8)

Metcon (Time)

5 Rounds for Total Working Time

10 Toes To Bar

15 Russian Kettlebell Swings (53/35)

20 Calorie Row

Rest 1 minute

Rx+

5 Rounds for Total Working Time

15 Toes To Bar

20 Russian Kettlebell Swings (70/53)

25 Calorie Row

Rest 1 minute

Mobility

Glute Smash/Hip External Rotation

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