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

WOD

CrossFit Glendora – WOD

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QOD

“During my 18 years I came to bat almost 10,000 times. I struck out about 1,700 times and walked maybe 1,800 times. You figure a ballplayer will average about 500 at bats a season. That means I played seven years without ever hitting the ball.” – Mickey Mantle

Warm-up

2:00 on a machine or 400m jog

10 Bird Dogs

Hamstring stretches

Doorway stretch

5 Standing Strict Press (each arm)

10 Banded Pull-Aparts or Figure 8’s

10 Hand-Release Push-ups

1:00 high knees

Weightlifting

Strict Press (4 x 5)

If you have one object, go 4 x 5 each arm. If it’s light, do seated strict press.

Metcon

Metcon (Time)

For Time:

800m Run

60/50 Hand-Release Push-ups

200m Suitcase Carry

60/50 Hand-Release Push-ups

800m Run
For RX+, wear a vest!

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