6 11

                          2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass throughs

10 AbMat sit-ups

10 Supermans

bear crawl

1 minute sitting toe touch stretch

Buy-in:  

10 minute bar/ring muscle up practice or rope climbing

Workout:

amrap:

5 minutes of:

15 Box jumps (24/20)

10 handstand push-ups

5 Chest to bar chin-ups

Then 5 rounds of:

100M run

21 KB Swings

15 Ring Dips

Finisher 

Stretching

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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