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

10/13/2015

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

Pistols (10min EMOM)

Metcon (Time)

4 Rounds for Total Working Time

500m Row

50 Double Unders

Rest 2 minutes

Rx+

4 Rounds for Total Working Time

750m Row

75 Double Unders

Rest 2 minutes

Mobility

IT Band Smash/Ankle Wall Stretch

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