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

10/28/2015

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

Deadlift (Work up to a heavy but perfect 5rep T&G Set)

Ring Push Ups (3×10-15)

Metcon (Time)

4 Rounds for Total Working Time

5 Hang Power Clean (115/75)

10 Front Squat (115/75)

15 Burpees

Rest 1 minute

Rx+

4 Rounds for Total Working Time

5 Hang Power Clean (155/105)

10 Front Squat (155/105)

15 Burpees

Rest 1 minute

Mobility

IT Band Smash/Couch Stretch

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