1 4

                           2015

Warmup:

400M run

3 rounds

10 Samson Stretches

10 pass thru

10 inch worms

10 ring rows

Strength:     

3x20 or 5x5

Highpull/clns

 Workout

5 rounds

400M run

15 Push press (95/65)

25 AbMat Sit-ups OR 15 GHD situps

Finisher

Interval Rowing

or

3 rnds 

10 burpees

4 turkish getups

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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