7 21 - Burbank CrossFit

Skills warmup

Workout:

7 Rounds:

30 abmats

15 squat- box jumps, 20

10 ring dips

Finisher

3 rounds

30 back extensions

20 ball slams, 20/15

reps                   Movement               weight	1	2	3	...	7	↓ split totals
30 abmats
15 squat- box jumps, 20
10 ring dips
round splits →

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

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