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

12/09/2015

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

Back Squat (3×8@70-80%)

Strict Pull Up (3×5-10)

Metcon (Time)

4 Rounds for Time

10 Kettlebell Swing (53/35)

5 Kettlebell Thruster (R) (53/35)

5 Kettlebell Thruster (L) (53/35)

20 Sit Ups

Rx+

4 Rounds for Time

15 Kettlebell Swings (53/35)

7 Kettlebell Thruster (R) (53/35)

7 Kettlebell Thruster (L) (53/35)

20 GHD Sit Ups

Mobility

Plantar Smash/Couch Stretch/Shoulder Smash

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