5 20

                              2015

Warmup:   

400m run

3 rnds

30 sec Sampson stretch, R-L

10 wall sq

10 calf stretch

Strength:  

5x5 weigthed dip

OR

3x20 dip

Workout:

7 mins:

 7 chinups

7 burpees

7 wallball, 20/15

2 min rest, then

100 abmat

100 supers

Finisher

Handstand holds

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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