9 26

                                2015

Warmup:   

One-leg jrope, 50R- 50L
3 rounds
10 Samson Stretch 
Rotator Prehap
30 sec side plank, r -l
4 turkish getups

Buy-in:  

1k run or row

Workout: P-Factor

10 Rounds,  15 sec rest between rounds:

 5 chinups (r row)

8 pushups

12 squats

5 burpees

Finisher

3 rounds:

15 wallball

15  over-shoulder ball toss

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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