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

09/17/2015

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

Turkish Get Up (3×5 each arm)

Metcon (Time)

7 Rounds for Total Working Time

20 Russian Kettlebell Swings (70/53)

10 Goblet Squats (70/53)

200m Run

Rest 1 minute

Rx+

7 Rounds for Time

20 Russian Kettlebell Swings (88/70)

10 Goblet Squats (88/70)

200m Run

Rest 1 minute

Mobility

Plantar Smash/Banded Sink/Olympic Wall Squat

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