1 15

                                2015

Warmup:   

50 1-leg jrope, R-L
3 rounds of: 
10 Samson Stretch 
10 Pass Throughs 
30 sec side plank, r -l
4 turkish getups

Buy-in:  

1k run or row

Workout: P-Factor

10 Rounds,  15 sec rest between rounds:

 5 chinups

8 pushups

12 squats

5 burpees

Finisher

4 rounds:

20 wallball

20 over-shoulder toss

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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