4 11

                           2016

Warmup:

3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

rotator prehab

1 minute sitting toe touch stretch

Buy-in:

5 minutes

 kipping pull-up

or

muscle up practice

 Workout

20 min AMRAP

25 box jumps (20/16)

25 squats

25 AbMat sit-ups (or GHD)

25 push-ups (or slap-clap)

Finisher

10 standing broad jumps

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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