7 11 - Burbank CrossFit

Skills warmup

Workout:

4 Rounds:

1 min, rowing machine, for calories

1 min, pushups

1 min, back ext

1 min, abmat

Finisher

reps                   Movement               weight	1	2	3	4	↓ split totals
1 min        rowing, calories
1 min        pushups
1 min        back ext
1 min        abmat
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

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