4 20

                           2016

Warmup:

400M run

3 rounds of:

10 Samson Stretches

Rotator prehab

10 inch worms

10 push press

10 ring rows

Strength:   

3X3 or 3x 20

deadlift

 Workout

8 rounds:

15 Wall-Ball

15 Knees to elbow

Finisher

Interval Rowing

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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