9 6

                           2016

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds

10 Samson Stretch

10 Pass Throughs

5 strict chin-ups

5 Deep ring dips

PVC overhead squats

Strength:   Buy-in:

 3x10

OH press

Ring rows 

 Workout

Run 100M

4 rounds of "Cindy"

Run 400M

3 Rounds of "Cindy"

Run 1000M

2 Rounds of "Cindy"

Finisher

Accumulate 3 minutes of Handstand holds

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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