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

08/26/2015

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 (5-5-5)

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

7 Thruster (95/65)

14 Kettlebell Swing (53/35)

21 Double Unders

Rx+

12minute AMRAP

7 Thrusters (115/75)

14 Kettlebell Swings (70/53)

28 Double Unders

Mobility

Glute Smash/Hip External Rotation/Shoulder Smash

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