11 28

                            2016

Warmup:   

2 rounds of:

6 Samson stretches

6 pass thru

bear crawl

10 box jumps

1 minute Butterfly stretch

Strength:    

3x15 weighted ring dips

or

bench press

Workout

50 overhead squats (95/65)

40 chin-ups

30 slap-clap push-ups

20 Turkish get-ups

10 bar muscle ups

Finisher

Interval Rowing
or 
3 min max burpees

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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