12 29 - 12 Days of NY Eve Eve Eve

Workout: The 12 Days of New Years Eve Eve Eve

12 Rounds:

100m run	2 T G-ups	3 Pushups	4 dbl-undrs	5 Wall Balls	6 lunges	7 burpees	8 box jumps	9 sit ups	10 Swing	11 OH press	12 dead lifts
	run	2 T G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp	9 sit ups	10 Sw	11 OH press
		run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp	9 sit ups	10 Sw
			run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp	9 sit ups
				run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees	8 Bx Jmp
					run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges	7 burpees
						run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.	6 lunges
							run	2 Trk  G-ups	3 P-ups	4 D-U	5 W.B.
								run	2 Trk  G-ups	3 P-ups	4 D-U
									run	2 Trk  G-ups	3 P-ups
										run	2 T G-ups
											run

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

824 Hollywood Way, Burbank, CA 91505

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

              business                                                        scheduling

12 27

                                  2012

Skills warmup

Workout:

Reverse Tabatats (10 work, 20 rest):

 8 rounds, alt between

Pushups & slap-clap p-ups

(total 4 of each)_

2 min rest, then

8 rounds, alt between

Abmats & situps

(feet wedged under bjj mats)

(total 4 of each)_

Finisher

100 squats,

100 ring rows

100 back ext

reps               Movement             weight	1ab	2ab	3ab	4ab	↓ totals
A  Pushups
B  Slap-clap pushups
2 min rest
A  Abmats
B  situps
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