12 16

                                                      2015

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

5 chest to bar strict chin-ups

Strength:   Buy-in:

 100 hp cleans

100 OH press 

 Workout

5 rounds of

15 Sec Handstand hold

30 sec Plank

400m Plate Carry (45/25)

Finisher

100 AbMat / OR GHD situps

100 supers /   OR  bk ext

150 side bends

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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