12 14

                           2015

Warmup:

3 rounds of:

10 Samson Stretches

10 pass throughs

15  swings

bear crawl

1 min Butterfly stretch

Strength:  

5x5 overhead squats

 Workout

Accumulate 1 min L-hang   (10 sec min )

400M Run

30 burpees
---

  2 min L-hang   

400M

20 burpees
---

  3  min L-hang   

400M

10 burpees

Finisher

100m Farmers walk

50 Overhead walking lunges

100m Farmers walk

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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