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

07/14/2015

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 (4×4@75-85%)

Metcon (Time)

3 Rounds for Time

800m Run

15 Slam Balls (25/20)

15 Sit Ups

Rx+

3 Rounds for Time

800m Run

20 Slam Balls (30/25)

20 GHD Sit Ups

Mobility

Plantar Smash/Overhead Rib Mobility

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