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

09/23/2015

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

Romanian Deadlift (3-3-3-3-3)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.

Single Arm Kettlebell Press (4-4-4-4-4)

Metcon (Time)

4 Rounds for Total Working Time

8 Toes To Bar

16 Kettlebell Swings (53/35)

24 Double Unders

Rest 1 minute

Rx+

4 Rounds for Total Working Time

12 Toes To Bar

18 Kettlebell Swings (70/53)

36 Double Unders

Rest 1 minute

Mobility

Ankle Wall Stretch/RC Squat

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