12 23

                      2015

Warmup:

100 jump rope forward & 100   backward

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

Buy-in:

6 min of "Cindy"

 Workout

100 double unders

Then 3 rounds

20 chest to bar pull-ups

20 sumo deadlift high pulls (95/65)

then

100 double unders

Finisher

4 rounds:

10 turkish getups

30 sec L-sit

OR

Interval Rowing

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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