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

09/18/2015

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

Push Press (3-3-3-3-3)

Supine Row (5×8-12)

Supine row with rings with feet on a box.

Metcon (Time)

For Time:

50 Double Unders

40 Calorie Row

30 Push Press (75/55)

20 Pull Ups

Rx+

For Time

70 Double Unders

50 Calorie Row

30 Push Press (115/75)

10 Muscle Ups

Mobility

Shoulder Smash/Banded Overhead/Barbell Calf Smash

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