4 29

                              2015

Warmup:    

3 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

1 minute Butterfly stretch

  

Strength:  

5x5 or 3x20

 front squat

 bench press or weighted dips

 weighted chin-ups

Workout:    

WOD

10 muscle ups, bar/ring,

 (OR 15 chins &15 cleans 95/65)

20 overhead squats (95/65)

30 Turkish get-ups (53/35)

40 ring dips

50 toes to bar

Finisher:

3 rounds 

100M Faraways

15 burpees

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling