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

07/23/2015

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)

Half Get-Up (3×5 Unbroken, each arm)

Metcon (Time)

4 Rounds for Total Working Time

5 Power Clean & Jerks (135/95)

15 Wall Balls (20/14)

500m Row

Rest 2 minutes

Rx+

4 Rounds for Total Working Time

5 Power Clean & Jerks (185/125)

25 Wall Balls (20/14)

500m Row

Rest 2 minutes

Mobility

Glute Smash/Figure-4

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