8 26

              2014

Warmup:   

2 rounds
100m run

10 passthru

10 pushup

5 burpees

Strength:    

1 movement

3x5 or 3x20

Workout:

4 Rounds:

 50 abmats

15 wallball, 20/15

20 swings, 44/26

10-10 kbell sq, same

Finisher

Interval rowing

goals

reps               Movement             weight	1	2	3	4	↓split totals
50 abmats
25 ball slam,
20 swings,
10-10 kbell sq
round splits →

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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