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

11/13/2015

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))

Evil Wheel (3×10)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

5 Pull Ups

10 Goblet Squats (53/35)

15 Sit Ups

Rx+

10minute AMRAP

4 Muscle Ups

8 Goblet Squats (70/53)

12 GHD Sit Ups

Mobility

Glute Smash/RC Squat/Banded Overhead with External Rotation

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