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

WOD

CrossFit Glendora – WOD

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QOD

“My barn having burned down, I can now see the moon.” -Mizuta Masahide

Warm-up

2:00 min easy bike

Then, 2 Rounds:

10 Empty Bar RDL

5 Step back lunges (each side)

3 inch worms

10 single arm DB Strict Press (each side)

– into workout prep –

Warm Up to working Deadlift weight

*Use 2-3 sets to warm up to 80%

Weightlifting

Deadlift (2-2-2-2-2-2-3-3 @ 80%)

Same weight each set, perform on set every 90 seconds.

Metcon

Metcon (Time)

5 Rounds for time (16 min cap):

100ft Lunge Walk

25 Push Ups

200m Med Ball Carry (20/14)
Target time is 10-12 minutes. Lunges should be step-through, stand all the way up through each rep. Push-ups should be done in sets of no less than 5.

2nd Training

Metcon (AMRAP – Reps)

3 Rounds:

1:00 Side Plank (each side)

10 Lateral Box Step Up (each side)

25 Hip Extensions on GHD
Record 141 reps if complete.

Mobility

Glute Smash, Pectoral Smash, Couch Stretch

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