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

09/15/2015

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 (5×2@85-95%)

“Fear No Evil” (Time)

100 Burpees for Time

On even minutes, starting @0:00, do 7 Wall Balls (20/14)

Rx+

150 Burpees for Time

On even minutes, starting @0:00, do 10 Wall Balls (20/14)

Mobility

IT Band Smash/Hip External Rotation

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