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

12/04/2015

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

Front Squat (3×5@75-85%)

Supine Row (3×8-12)

Supine row with rings with feet on a box.

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

10 Step Down Box Jumps (24/20)

10 Thruster (95/65)

10 Pull Ups

Rx+

10minute AMRAP

8 Step Down Box Jumps (30/24)

6 Thruster (135/95)

4 Muscle Ups

Mobility

Barbell Quad Smash/Banded Sink

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