7 20

                          2016

Warmup:   

3 rounds

30 sec hip stretch

10 pass thru

rotator prehab

100M Run

back stretches

Strength:

3x20 or 5x5
deadlift or squat

Workout:

 Tabata 6s (30 sec rests)

Pushup

Ring row

ring dip
OH press
burpees

  

Finisher:

Muscle up practice 
OR
150 abmats

75 bk extensions
OR  
Stretchng

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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