3 29

Skills warmup

Workout:  JPi

Rounds in 20 min:

 10 burpees

15 wall ball, 20/15

20 swings, 53/35

25 ab mats

Finisher: 4 rounds

Waiter’s walk

25 Ring rows

reps               Movement             weight	1	2	3	4	...	↓split totals
10 burpees
20 wb, 20/15
20 swings, 53/35
25 abmat
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

3 28

Skills warmup

Workout:

5 Rounds:

 400m run

20 front sq, 95/65

10 mil press

Finisher

reps               Movement             weight	1	2	3	4	5	↓split totals
400m run
20 Front sq, 95/65
10 mil press
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

3 27 - Filthy 50s

Skills warmup

Workout:

Rounds:

50 Box jump, 24 inch box
50 Jumping chins
50 Kettlebell swings, 35

50 Walking Lunge 
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall balls, 20 pound

50 Burpees
50 Doubleunders/ tuckjump

Finisher

reps                   Movement               weight	↓ split
50 Box jump, 24 inch box
50 Jumping chins
50 Kettlebell swings, 35
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall balls, 20 pound
50 Burpees
50 Doubleunders/ tuckjump
round splits →

3 26 - Really Bad Nuts

 Skills warmup.

Workout: Really Bad Nuts

7 rounds:

5 thrusters, 115/75

7 hang power cleans,  

10 sumo deadlift highpulls,  

see 7 12

Finisher:

reps	Movement        weight	1	2	3	…	7	total splits ↓
5 thrusters, 115/75
7 hang pwer cln,
10 s dl hp,
	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