10 17

                              2012

Skills warmup

Workout:

4 Rounds:

 100m run

15 box jumps, 24/20

30 sec L-sit

20 ball slam

Finisher

Squat or deadlift cycle.

reps               Movement             weight	1	2	3	4	↓split totals
100m run
15 bx jump, 24
30 sec L-sit
20 ball slam
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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