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

08/12/2015

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

Romanian Deadlift (5-5-5)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.

Single Arm Kettlebell Press (3×6 each arm)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

Plantar Smash/Banded Overhead with External Rotation

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