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

07/31/2015

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 (4×3@80-90%)

Strict Pull Up (4×5-10)

Metcon (AMRAP – Rounds and Reps)

11minute AMRAP

8 Deadlift (155/105)

10 Bar-Facing Burpees

12 Jumping Air Squat

11minute AMRAP

8 Deadlift (225/155)

12 Bar-Facing Burpees

14 Jumping Air Squat

Mobility

Posterior Chain Smash/Glute Smash/Hip External Rotation

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