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

08/05/2015

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

Strict Press (5-5-5)

Lateral Lunge (3×5 each leg)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

10 Deadlift (155/105)

15 Wall Balls (20/14)

Rx+

10minute AMRAP

10 Deadlift (205/145)

20 Wall Balls (20/14)

Mobility

Posterior Chain Smash/Posterior Chain Floss/Shoulder Smash

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