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

09/09/2015

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

Rear Foot Elevated Squats (5-5-5-5)

Evil Wheel (4×8)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

5 Deadlift (185/125)

10 Hand Release Push Ups

15 Jumping Air Squats

Rx+

10minute AMRAP

5 Deadlift (225/155)

10 Handstand Push Ups

15 Jumping Air Squats

Mobility

Posterior Chain Smash/Posterior Chain Floss/Lateral Opener

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