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

07/28/2015

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 Back Squat, 42X1 (5×3@80-90%)

Metcon (Time)

For Time:

800m Run

-then-

3 Rounds of

15 Wall Balls (20/14)

20 Russian Kettlebell Swings (70/53)

-then-

800m Run

Rx+

For Time:

800m Run

-then-

3 Rounds of

20 Wall Balls (20/14)

30 Russian Kettlebell Swings (88/70)

-then-

800m Run

Mobility

Plantar Smash/Olympic Wall Squat

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