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

12/24/2015

Announcements

Christmas Eve and Christmas day schedule:
Christmas Eve- normal except no 6 or 7 pm.
Christmas Day- Closed
MERRY CHRISTMAS!!

CrossFit Glendora – WOD

View Public Whiteboard

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

Turkish Get Up (7 reps on each arm)

Metcon (AMRAP – Rounds and Reps)

15minute AMRAP

7 Kettlebell Thruster (L) (53/35)

7 Kettlebell Thruster (R) (53/35)

7 Pull Ups

14 Calorie Row

Rx+

15minute AMRAP

6 Kettlebell Thruster (L) (70/53)

6 Kettlebell Thruster (R) (70/53)

3 Muscle Ups

15 Calorie Row

Mobility

IT Band Smash/Olympic Wall Squat

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