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

11/17/2015

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

Deadlift (Work to a heavy (T&G) 3 rep set)

Metcon (Time)

4 Rounds for Total Working Time

10 Hand Release Push Ups

15 Russian Kettlebell Swing (70/53)

200m Run

Rest 1 minute

Rx+

4 Rounds for Total Working Time

12 Handstand Push Ups

16 Russian Kettlebell Swings (88/70)

200m Run

Rest 1 minute

Mobility

Lateral Opener/Plantar Smash

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