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

12/31/2015

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

Deadlift (Singles to Max)

Metcon (Time)

4 Rounds for Time

6 Step Down Box Jumps (24/20)

12 Burpees

600m Row

Rx+

4 Rounds for Time

6 Step Down Box Jumps (30/24)

12 Target Burpees (6″)

600m Row

Mobility

Posterior Chain Floss/Overhead Rib Mobility

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