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

07/16/2015

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

Single Arm Kettlebell Press (3×6 each arm)

Hip Extension (3×15-20)

Metcon (Time)

5 Rounds for Total Working Time

5 Hang Power Snatch (95/65)

10 Toes-To-Bar

350m Row

Rest 1 minute

Rx+

5 Rounds for Total Working Time

5 Hang Power Snatch (135/95)

15 Toes-To-Bar

500m Row

Rest 1 minute

Mobility

Shoulder Smash/Couch Stretch

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