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

12/30/2015

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

Strict Press (6-6-6)

Supine Row (3×8-12)

Supine row with rings with feet on a box.

Metcon (Time)

7 Rounds for Total Working Time

10 Push Press (115/75)

15 Sit Ups

20 Double Unders

Rest 1 minute

Rx+

7 Rounds for Total Working Time

10 Push Press (135/95)

15 GHD Sit Ups

50 Double Unders

Rest 1 minute

Mobility

Ankle Wall Stretch/Banded Overhead

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