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

10/30/2015

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

Step Back Weighted Lunge (3×10 (5 each leg))

Supine Row (3×6-12)

Supine row with rings with feet on a box.

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

10 Calorie Row

10 Slam Balls (25/20)

20 Double Unders

Rx+

10minute AMRAP

15 Calorie Row

15 Slam Balls (30/25)

50 Double Unders

Mobility

Ankle Wall Stretch/Glute Smash/Olympic Wall Squat with External Rotation

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