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

10/16/2015

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

Push Press (10-10-10)

Supine Row (3×8-12)

Supine row with rings with feet on a box.

Metcon (Time)

5 Rounds for Total Working Time

10 Deadlift (115/75)

10 Front Squat (115/75)

10 Shoulder To Overhead (115/75)

Rest 1 minute

Rx+

5 Rounds for Total Working Time

10 Deadlift (135/95)

10 Front Squat (135/95)

10 Shoulder To Overhead (135/95)

Rest 1 minute

Mobility

Barbell Quad Smash/Posterior Chain Smash

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