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

09/25/2015

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

Front Squat (5×3@80-90%)

Strict Pull Up (5×5-10)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

6 Deadlift (95/65)

8 Thrusters (95/65)

10 Slam Balls (25/20)

Rx+

10minute AMRAP

8 Deadlift (115/75)

10 Thruster (115/75)

12 Slam Balls (30/25)

Mobility

Posterior Chain Smash/Posterior Chain Floss

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