11 30

Skills warmup

Workout:

4 Rounds: 1 min each of:

 Burpee-chinups

K bell snatches, 44/26

Rowing for calories

Ball slam, 20/15

Finisher

reps                   Movement               weight	1	2	3	4	↓ split totals
Burpee chins
K bell snatch, 44
Rowing cal
Slam 20
round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

FitWorks is CrossFit in near and around Burbank, Ca, 91505

824 Hollywood Way

(626) 863-0008         (818) 939-1188

              business                                                   scheduling

11 29

Skills warmup

Workout:

Rounds in 20 min:

10 ball slams, 20/15

10 wall ball

15 box jump, 20

see 5 31

Finisher

3 rounds, 100m farmer's walk, 2 min rest
tabata abmat

reps	Movement         weight	1	2	3	4	...	↓ split totals
10 ball slam, 20
10 wallball
15 box jump, 20
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

11 28

Skills warmup

Workout:

4 Rounds:

 10 burpee - jumping muscleups

12 squat box jumps, 20

Finisher

---

reps                   Movement               weight	1	2	3	4	↓ split totals
10 burpee – jmp mscl ups
12 squat – bx jumps
round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

FitWorks is CrossFit in near and around Burbank, Ca, 91505

824 Hollywood Way

(626) 863-0008         (818) 939-1188

              business                                                   scheduling