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

07/24/2015

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

Push Press (3-3-3-3-3)

Supine Row (5×8-10)

Supine row with rings with feet on a box.

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

7 Deadlifts (155/105)

14 Step Back Lunges

21 Double Unders

Rx+

10minute AMRAP

7 Deadlift (225/155)

14 Jumping Split Squat

28 Double Unders

Mobility

Posterior Chain Smash/KB Ankle Mobility

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