4 8

                                                                              2014

Warmup

 2 rounds
25 bk jmprope
10 passthru
30 squats

Workout:

4 Rounds:

 10 burpees w 180 twist

30 sec forward plate hold, 10s /5s  (together, 1 right, 1 left)

30 sec side plate hold, same
10 pushups

holdsArms MUST be horizontal

Finisher

stretching

reps               Movement             weight	1	2	3	4	↓split totals
10 burpees w twist
30 sec frwrd plate hold,  30 sec side plate hold,
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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