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

11/09/2015

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

3 Push Press+3 Power Jerk+3 Split Jerk (5 Unbroken Sets, add weight each set)

Metcon (Time)

3 Rounds for Time

8 Burpee Step Ups (24/20)

800m Run

Rx+

3 Rounds for Time

12 Burpee Box Jumps (24/20)

800m Run

Mobility

Plantar Smash/Shoulder Smash/IT Band Smash

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