12 15

                                2014

Warmup:   

100 jump rope forward 
100 jump rope backward 
3 rounds of: 
10 Samson Stretch 
10 Pass Throughs 
5 Deep ring dips

Buy-in:  

100 abmat
100 supers

Workout:

Rounds in 20 min:

 30 hanging hip TOUCHES 
20 push-ups with feet on box (10/16)

Finisher

interval row or run

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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