2 12

                         2015

Warmup:   

 3 rounds 

10 Samson Stretches

10 pass thru

bear crawl

1 minute sitting toe touch stretch

  

Skills practice:    

10 minute bar/ring muscle up practice 

or 

rope climbing

Workout: 

ANY ORDER: 

1K run

1K row 

100 burpees 

Finisher:

Ham stretch
spine stretch

  

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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