5 14

                      2014

Warmup:

3 rounds

10 passthru

5 burpees

30 sec L-sit

30 sec R-L side plank

Strength: 

Any strength movement

3x5  or  3x20

Workout:

altap:

 21 thrusters, 95/35

21 chins OR 3 rope climbs (from sitting)

15 thrusters, 95/35

15 chins OR 2 rope climbs  

9 thrusters, 95/35

9 chins OR 1 rope climbs  

Finisher

Stretching:

Quad – ham - calf

reps          Movement    weight	1	2	3	↓split totals
21 thrusters, 95/35 21 chins OR 3 rope
15 thrusters, 95/35 15 chins OR 2 rope
9 thrusters, 95/35 9 chins OR 1 rope
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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