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

11/12/2015

CrossFit Glendora – WOD

View Public Whiteboard

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

Single Arm Kettlebell Press (3×6)

Supine Row (3×8-12)

Supine row with rings with feet on a box.

Metcon (Time)

4 Rounds for Total Working Time

5 Hang Power Snatch (95/65)

5 Overhead Squat (95/65)

20 Calorie Row

Rest 1 minute

Rx+

4 Rounds for Total Working Time

5 Hang Power Snatch (135/95)

5 Overhead Squat (135/95)

30 Calorie Row

Rest 1 minute

Mobility

Shoulder Smash/Banded Sink

Leave a Reply

*

captcha

Please enter the CAPTCHA text