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

WOD

CrossFit Glendora – WOD

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QOD

“Champions aren’t made in the gyms. Champions are made from something they have deep inside them – a desire, a dream, a vision.” -Muhammad Ali

Warm-up

:20 Ankle Stretches

:20 Olympic Wall Squat

:20 Couch Stretch

:20 Front Rack Stretch

5 Slow Air Squats

Then, 2 Rounds:

20 Single or Double Unders

6 Stationary Lunges (3 each leg)

Then, w/ empty barbell:

5 Elbow Rotations

5 Hang Power Cleans

5 Front Squats

Weightlifting

Tempo Front Squat (5 x 2)

4 sec descent, 2 sec in the hole, 3 sec ascent

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, you go, I go, reps are total reps (divide as needed):

24 min AMRAP:

12 Power Cleans

24 Cal Bike

48 Double Unders

400m Med Ball Carry (one partner holds Med Ball)
Weight on Power Cleans and Med Ball should be moderate/heavy. Record weight of each in notes.

Mobility

Ankle Stretches, Couch Stretch, Olympic Wall Squat

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