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

11/05/2015

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

1 Turkish Get Up+3 Windmill (5 sets on each arm)

Ring Plank Hold (5×15-30sec)

Metcon (Time)

4 Rounds for Time

500m Row

25 Double Unders

15 Wall Balls (20/14)

Rx+

4 Rounds for Time

500m Row

50 Double Unders

25 Wall Balls (20/14)

Mobility

Couch Stretch/Shoulder Smash

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