8 18

                           2016

Warmup:

2 rounds of:

10 Samson Stretches
10 pass throughs
10 AbMat sit-ups
10 Supermans
bear crawl
1 minute sitting toe touch stretch

Buy in:  

2 min burpee challenge
then  

10 minute bar/ring muscle up practice 
or 
rope climbing 

 Workout

AMRAP -- 14 minutes 

15 prisoner squats
10 push-ups with feet on 16 inch box
5 chin-ups

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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