3 1

                           2016

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

6 Samson Stretch

5 Pass Thru
Rotator Prehab

5 PVC overhead squats

5 Deep ring dips

5 burpees

Buy-in:

 2k run/row 

 Workout

5 rounds 

10 Handstand push-ups

15 Pull-ups

400M Medball Carry (20/15)

Finisher

100 AbMat sit ups

100 supers

150 sidebends

  

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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