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

12/03/2015

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

Single Arm Kettlebell Press (6-6-6)

Evil Wheel (3×10)

Metcon (Time)

4 Rounds for Time

20 Calorie Row

25 Double Unders

20 Step Back Lunges

Rx+

4 Rounds for Time

30 Calorie Row

60 Double Unders

30 Jumping Split Squat

Mobility

Ankle Wall Stretch/Glute Smash/Figure-4 Stretch

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