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

07/17/2015

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 Front Squat, 42X1 (4×4@75-85%)

Strict Pull Up (4×5-10)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

10 Goblet Squat (53/35)

15 Russian Kettlebell Swing (53/35)

20 Double Unders

Rx+

10minute AMRAP

10 Goblet Squat (70/53)

15 Russian Kettlebell Swing (70/53)

30 Double Unders

Mobility

Posterior Chain Floss/T-Spine Smash

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