6 30

                          2015

Warmup:   

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 box jumps

10 KB swings

PVC overhead squats

Buy in:

5 minutes practice

Muscle up

or

ring dip and kipping chin-up

 Workout

7 rounds:

100m Pinch-grip olympic plate holds (2x25/2x10)

1 "Cindy"

(5 chins, 10 pups, 15 sq)

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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