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

10/23/2015

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

Front Squat (3×8@65-75%)

Strict Pull Up (3×6-12)

Metcon (Time)

4 Rounds for Time

7 Kettlebell Front Squat (R) (53/35)

7 Suitcase Deadlift (L) (53/35)

7 Kettlebell Front Squat (L) (53/35)

7 Suitcase Deadlift (R) (53/35)

20 Double Unders

Rx+

4 Rounds for Time

7 Kettlebell Front Squat (R) (70/53)

7 Suitcase Deadlift (L) (70/53)

7 Kettlebell Front Squat (L) (70/53)

7 Suitcase Deadlift (R) (70/53)

50 Double Unders

Mobility

Glute Smash/Figure 4 Stretch/RC Squat

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