4 27

                           2016

Warmup:

400m run

3 rounds of:

6 Samson Stretch

5 Pass Thru
Rotator Prehab

5 PVC overhead squats

5 Deep ring dips

Buy-in:

7 rounds
7 OH press
7 chinups

 Workout

3 rounds

1k run
50 burpees

Finisher

100 AbMat sit ups [or 50 GHD]

100 supers [or 50 bk ext]

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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