9 30

                           2015

Warmup:

 400 M Run

2 Rounds

10 Ring Rows

10 Ring Dips -  Hold last one for 20 seconds

15 Pass Through

15 Air Squat

Stretch

Calf

Achilles

Buy-in:

 3 X 10 Bench

Or

5 X 5 Weighted Pull Ups

 Workout

On The Minute For 20 Minutes

Odd- 25 Double Unders

Or

  30 one legged. 15 L 15 R

Even- 10 Burpees

Finisher

Tabata

Ab Mats

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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