4 7

                           2016

Warmup:

3 rounds

100M Farmer's walk

10 pass throughs

10 PVC overhead squats

Rotator rehab

bear crawl

1 minute Butterfly stretch

Buy-in:

 5 minutes of handstand practice

5 min snatch practice

 Workout

1000m run

Then 3 rounds

15 Thrusters (95/65)

12 Burpees

Then 1000M Run

Finisher

Stretching

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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