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

09/22/2015

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%)

Metcon (Time)

3 Rounds for Time

10 Pull Ups

10 Step Down Box Jumps (24/20)

400m Run

Rx+

3 Rounds for Time

10 Chest To Bar Pull Ups

10 Step Down Box Jumps (30/24)

400m Run

Mobility

Banded Overhead with External Rotation/Plantar Smash

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