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

08/06/2015

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

Turkish Get Up (3×5 each arm)

Metcon (Time)

4 Rounds for Total Working Time

10 Front Squat (95/65)

20 Slam Balls (25/20)

400m Run

Rest 2 minutes

Rx+

4 Rounds for Total Working Time

10 Front Squat (155/105)

20 Slam Balls (30/25)

400m Run

Rest 2 minutes

Mobility

Plantar Smash/Barbell Quad Smash/Olympic Wall Squat

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