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

12/21/2015

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 (3×4@80-90%)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

5 Hang Clean (full) (115/75)

7 Shoulder to Overhead (115/75)

9 Burpees

Rx+

10minute AMRAP

5 Hang Clean (full) (135/95)

7 Shoulder To Overhead (135/95)

9 Bar-Facing Burpees

Mobility

Barbell Quad Smash/Hip External Rotation/Lateral Opener

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