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

WOD

CrossFit Glendora – WOD

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QOD

“It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more ‘manhood’ to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.”

– Alex Karras

Warm-up

2 min on any machine, or 400m run

:30 Doorway Stretch

:30 Couch Stretch

:30 KB Ankle Stretches

10 Cat Cows

10 Banded (or barbell) Good Mornings

2 Rounds:

5 Burpees

5 Sit-Ups

5 Jumping Air Squats

Metcon

Metcon (Time)

For time:

3 rounds:

50 push ups

50 lunges

50 situps

50 air squats

BONUS BURN

Metcon (Time)

Accumulate 100 cals on any machine with the following:

:20 Slow Pace

:20 Moderate Pace

:20 Fast Pace

If running, accumulate 8 minutes total.

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