6 18

                            2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

1 minute sitting toe touch stretch

1 minute hurdler stretch

Strength:    

5x5 Strict OH Press

Workout

30 ring or bar muscle ups for time

or

30 chest to bar pull-ups, 30 knees to elbows, & 30 ring dips

or

60 pull-ups & 60 ring dips

Then

 3 rounds of:

10 Front Squat (135/85)

400M Run

Finisher

100 AbMat Sit-Ups

  

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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