8 25

                           2016

Warmup:

2 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

1 minute sitting toe touch stretch

1 minute hurdler stretch

Then

500 jumprope

Strength:    

 5x5 Strict Military Press overhead

 Workout

30 ring or bar muscle ups

or

30 chest to bar pull-ups, 30 knees to elbows, & 30 ring dips

or

60 pull-ups & 60 ring dips

Then 3 rounds:

10 Front Squat (135/85)

400M Run 

Finisher

100 AbMat Sit-Ups

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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