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

07/27/2015

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

Pause Jerk+Jerk (5x(1+1))

Metcon (Time)

5 Rounds for Total Working Time

7 Pull Ups

9 Step Down Box Jumps (24/20)

11 Slam Balls (25/20)

Rest 1 minute

Rx+

5 Rounds for Total Working Time

9 Chest To Bar Pull Ups

11 Step Down Box Jumps (24/20)

13 Slam Balls (30/25)

Rest 1 minute

Mobility

Overhead Tissue Smash/IT Band Smash

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