4 28

                              2015

Warmup:   

400M run

3 rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Strength:  

5x5 or 3x20

 front squat

 bench press or weighted dips

 weighted chin-ups

Workout:    

100 AbMat sit ups

100 supers

150 sidebends

  

Finisher:

Stretching

OR

3 rounds 

100M Faraways

15 burpees

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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