12 21

                                                                  2015

Warmup:

3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

10 box jumps

1 minute Butterfly stretch

Strength:  

3x3 weighted ring dips or bench press

 Workout

4 rounds

5 OH squats

10 Front squats

15 Ring Rows

Finisher

Interval Rowing

OR

100 abmat

100 supers

150 sidebends

  

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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