1 23

Skills warmup

Workout:

5 Rounds, 1 min each of:

 Rowing, for calories

Abmat situps

Back ext

Ball slam, 20/15 (or more)

Finisher

Back sq x 3

or

300 air squats

reps                   Movement               weight	1	2	3	4	5	↓ split totals
Rowing, cal
Abmat
Back ext
Ball salm
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008              (818) 939-1188

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