7 12

                           2016

Warmup:

3 rounds

10 pass through

30 second plank

30 second seal stretch  (lying on stomach. Hips down, chest up)

30 second plate squat

Buy-in:

Tabata 5s

Ab mats

supers

Squats

 Workout

3  rounds

8 kb snatch 53/35

16 oh kb lunge 53/35

24 bx jump 20/16

Then: 125 kb swings 53/35

Finisher 

Tabata 6s double unders

or

500 singles for time

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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