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

11/30/2015

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)

Ring Push Ups (4×10-15)

Metcon (Time)

3 Rounds for Time

20 Kettlebell Swings (53/35)

800m Run

Rx+

3 Rounds for Time

20 Kettlebell Swings (70/53)

800m Run

Mobility

Plantar Smash/Lateral Opener/Posterior Chain Floss

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