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

09/03/2015

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

Ring Push Ups (3×10-15)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

15minute AMRAP

10 Calorie Row

15 Russian Kettlebell Swing (70/53)

20 (Alt) Step Back Lunges

Rx+

15minute AMRAP

10 Calorie Row

15 Russian Kettlebell Swing (88/70)

20 Jumping Split Squat

Mobility

Glute Smash/Hip External Rotation

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