9 22

                           2016

Warmup:

3 rounds of:

6 Samson Stretches

8 pass thru

bear crawl

30 sec Butterfly stretch
scorpion strech
rotator prehab

Strength:     

5x5 or 20s

Squats or deadlifts

 Workout

12 min

7 Burpee pull-ups

13 swings (53/35)

Finisher

2k run

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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