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

10/15/2015

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

Evil Wheel (3×10)

Weighted Hip Extension (3×10)

Metcon (Time)

For Total Working Time:

3 Rounds of

10 T2B

15 Russian Kettlebell Swing (70/53)

20 Step Back Lunges

-Rest 3 minutes-

3 Rounds of

10 T2B

15 Russian Kettlebell Swing (70/53)

20 Step Back Lunges

Rx+

For Total Working Time

3 Rounds of

12 T2B

16 Russian Kettlebell Swings (88/70)

20 Jumping Split Squat

-Rest 3 minutes-

3 Rounds of

12 T2B

16 Russian Kettlebell Swings (88/70)

20 Jumping Split Squat

Mobility

Glute Smash/Hip External Rotation

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