7 31 - ANGIE

Skills warmup

Workout:

ANGIE:

100 Chins (deep ring row sub)

100 pushup

100 abmat situp

100 squat

See 12 29

Finisher

3x5 push press

reps	Movement       weight	1	↓ split totals
100 chins
100 pushups
100 situps
100 squat
	round splits →

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

7 30

Skills warmup

Workout:

800m run, then:

3 rounds of

15 swings, 70/53

12 chest to bar chin-ups

9 slap-clap pushups

Then  Repeat,

800m run

3 rounds of

15 swings, 70/53

12 chest to bar chin-ups

9 slap-clap pushups

Finisher

---

reps         Movement        weight								↓split totals
800m run	A				B
	1	2	3		4	5	6
15 swings
12 chins
9 pushups
round splits →

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

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

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

                business                                                            scheduling

7 26

Skills warmup

Workout:

Rounds in 25 min:

 100m  plate carry, 45/25

20 wallball, 20/15

10 kn to bar

Finisher

Deadlifts

reps               Movement             weight	1	2	3	4	...	↓split totals
100m plate carry
20 wallball
10 kn to bar
round splits →

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

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

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

                business                                                            scheduling