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

11/04/2015

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

5 RDL+5 Hang Power Clean+5 Push Jerk (5 Unbroken Sets)

Metcon (Time)

5 Rounds for Total Working Time

10 Step Down Box Jumps (24/20)

6 Pull Ups

Rest 1 minute

Rx+

5 Rounds for Total Working Time

10 Step Down Box Jumps (30/24)

10 C2B Pull Ups

Rest 1 minute

Mobility

Glute Smash/Hip External Rotation/Banded Overhead with External Rotation

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