12 16

                        2013

Warmup:   

2 rounds

10 Shoulder passthroughs

Ham stretches

 20 sec L-hang

Buy‑­­in:           

1 k run or row

Workout:

3 Rounds:

50 back squats, 45/34

25 slap-clap pushups

25 ring rows

Finisher

1k run or row

reps               Movement             weight	1	2	3	↓split totals
50 bk sq
25 sl-cl pups
25 ring rows
round splits →

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

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FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

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