3 10

                             2014

Warmup:

2 rounds

10 passthroughs

20 double unders (40 j rope)

15 squats

  Buy-in:

2 rounds:

1 min R-arm plank,

1 min L plank

1 min L hang

Workout:

5 Rounds:

 400m run

10 cartwheel (shoulder rolls)

25 abmats

10 pushups

Finisher

Heavy hold  OR

Farmers walk

reps               Movement             weight	1	2	3	4	5	↓split totals
400m run
10 cartwheel (shoulder rolls)
25 abmats
10 pushups
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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