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

09/08/2015

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 (5×3@80-90%)

Metcon (Time)

4 Rounds for Total Working Time

10 Pull Ups

400m Run

Rest 2 minutes

Rx+

4 Rounds for Total Working Time

15 Chest to Bar Pull Ups

400m Run

Rest 2 minutes

Mobility

Plantar Smash/Banded Overhead with External Rotation

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