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

08/11/2015

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

Back Squat (5×5@75-85%)

Metcon (AMRAP – Rounds and Reps)

15minute AMRAP

8 Hand Release Push Ups

12 Wall Balls (20/14)

16 Step Back Lunges (alternating)

Rx+

15minute AMRAP

12 Hand Release Push Ups

14 Wall Balls (20/14)

16 Jumping Split Squat

Mobility

Lateral Opener/Glute Smash/Olympic Wall Squat with External Rotation

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